0:30 Having A Too Fast Progression In Your Training 2:18 Running Too Fast In Training 4:15 Not Understanding The Importance of Consistency 6:30 Thinking That You're Unlucky To Get Injured 8:25 Not Listening To Your Body
I am a beginner runner at an older age. I have to say, you are correct that one should start very slow to prevent injury. It is even more important for those starting out at an older age (39 years old). I walk and stretch for 15 minutes and then run slowly for 8 minutes, 4 times a week. I am only on week 3 of running. But I enjoy it! I want to keep it up. So glad I found your channel
@@HollywoodHeyson I have had a slight set back. I climbed a 1,345m mountain and on my descent I had a bad fall and broke my knee. I hope with proper rehabilitation, I will recover properly and get back to running.
I love the slow long runs. I can settle in and just cruise. 10-11 minute miles for 9.5 miles makes me as happy as I can get. I don't chase a time or more distance, just to make it easier and easier every time. The rain makes it fun and the sun makes it tough. 3-4 times a week. Gets a touch easier every time. Thanks for the video and wisdom.
I have to say, I appreciate the work you put into staging these videos. Part hand held camera while you are running, part stopped at a cool scenic spot, part good graphics added in. Engaging and beautiful and much better than a lecture from a desk! Thanks for all the info and motivation. Did a 55k in February and I'm going for my first 100k this fall - a mountain beast with 5500m of climbing in the August heat. =D =D
Currently recovering from runner’s knee and I can honestly say I did everything in my power to do things right as I have previously overused my elbow. I bought professionally fitted shoes, started with walks/runs, stopped running when I felt pain and didn’t run for 2-3 days after that. Still managed to get injured and I honestly feel so gutted because I did so much research before I started and now I’m scared I won’t be able to run for many weeks. It feels so defeating.
That must have been so frustrating!!! My family on both sides have joint issues so I already know pain is in my future😂😂I don’t think I’ll be able to avoid it entirely. Do u think your pain has a big genetic factor or did you find a different culprit?
You have to do a bunch of strengthening stuff. As good as not doing stuff and resting is, you have to do strengthening stuff. Tons of injuries are from weakness, especially knees. I have a ton of experience with knee pains. Strength is key
These pieces of advice are absolutely SPOT ON, from my experience. I'm 59, and I run 7-8 miles, every OTHER day. Looking back at my beginning running journey, I can confidently say that I made EVERY one of these mistakes early on! ALL of them! If you'll listen to his advice if you're just starting out, I can say with high confidence that you'll love your runs, love the progress, and love being INJURY-FREE, which to me is the #1 thing that defines a "good run". Never outrun your joy of running!!!
I would push through just to get to 5km and afterwards I'd not be able to walk for a week, or run for a month... So stupid! I'm only just actually taking this advice onboard now after 6 years on/off running...
When I started to run I was severly out of shape, and my body was not used to the strain at all. I decided to focus on practicing only form and "stress tolerance" at first. I jogged at a ridiculously slow pace. Almost slower than I walk. And very carefully increased from there. It was a great idea. I stayed injure free, and after 5 months I could run 8km. If you are not used to running, then your body is going to have to adapt to the stress ut puts on the body. And that is worth while practicing without worrying about speed, or anything else.
Awesome tips and advice. Train slow to race fast. I am currently training for a 52 mile ultra marathon in Wyoming and for me it’s about building the base and enjoying the process. No one workout or run is worth an injury and ruining the long term goal. Thanks for making such positive and enjoyable content!
As always great content. What helped me to listen to my body: I always go out, following my schedule (except if I am really ill or injured), BUT if it doesn't feel right, I might do a slower training or even stop it completely. By going outside according to my schedule, I can say to myself afterwards: "At least I tried, but my body wasn't ready yet." =>it is easier to stop without feeling lazy
Great tips! 4 is my favourite, I improved so much in the past year after realising I was the cause of a small injury. Since then, it’s been a huge breakthrough
You look like a honest and humble person, those are qualities for a mentor or trainer. Congrats for your videos, really appreciate the effort you put on them. Im 40 years old, just like to go out and run. I dont take running seriously, i mean, dont follow others tips, dont do special exercises for my body, or eat healthy. 15 km is my longest distance now, using a phase of 4:30 / km. I dont know if i continue doing that, maybe will hurt my body.
Great video ! I’m new to your channel! I’m from Waterloo Ontario Canada. I’m 59 years old and I signed up for my first marathon in September of’23. Thanks a lot for the advice…I will definitely take it to heart. Happy Running 😊
Hi! Unfortunately due to health issues I can’t run as a sport. But I love watching your videos. It inspires me to work out everyday. The last tip is so important! Without that I would have never known my body wasn’t made for running. But more fore walking, cycling, HITT. Keep up the good work, looking forward to your next adventure 👌😎
Great advice. I been lifting often and I never go too hard. I hardly train running and today I ran and injured my back of leg behind knee. I over did it, I gotta treat my runs like I do my lifting. Do it often and easy peasy and not trying to make up for lack of running.
when i started running i became able to run a 23-minute 5k in a few months. obviously this is not impressive to serious runners but it is faster than the people i know, and i was quite proud of myself (i am short and was skinny but not fit beforehand). every time i ran, i went out and ran a race-pace 5k but didn't improve much. i never got below 23 mins. i didn't like to go slower because i felt impatient and bored if i did. however, it quickly became clear that i was being foolish and just wearing out my untrained legs. i probably would be faster by now if i had been sensible and ran slower and longer. thanks for the advice.
Thanks for your video! I started running at 47 with the help of a running app but stopped when covide happened. Starting again at the age of 50! Really appreciate these tips you shared:) And have a fun time with your 2 little ones! Kids grow up so fast, so enjoy the journey!
One of my biggest issues is that I always just run too hard. Its a bad habit of being in the military when I was young and I think I did so poorly running in the Army because of this. I always pushed myself too hard (I am not a naturally athletic person) and left myself in a permanent state of recovery. Its been drilled into my head that if I'm not dying running, I could have gone harder, and it just sucks. Perhaps I'll try this summer just to take it a lot easier.
Goran, I have made more of these mistakes than I care to admit! I have done over 18 months of PT and had 3 relapses. To hear how many injuries that you have had gives me some hope.
This video is great, it is so nice to hear this from a good runner, maybe my own much much much less professional experience will encourage others as well. I am 32 right now and I started out with running up stairs. It is an outdoors stair in a park with about 140 steps. Its really exhausting and doesn't strain my knees that much. No matter how slow you start you will be exhausted when you reach the top and gasping for air. Which might not sound like a good feeling and really its actually something I don't enjoy at that particular moment but for some reason got me kind of hooked. Worked my way up slowly, now I am able to do 8 repetitions. When I felt that I got strong enough I started running 300 meters on a 400 meter track. 100 meters fast, 100 meters slow and again 100 meters fast and I would walk another 100 meters ( and just rest between 400 meters as much as I felt that I needed but I wasn't resting between the 100 meter runs). I would do this 4 times. I don't run on the track on the days I run on the stairs. This isn't that much running but after 5 months for the first time in my life I actually felt good about running on a flat track. I can't run long distances comfortably and right now I am not really aiming for that and I might never be able to, but why I wrote this is that you don't have to run marathons to enjoy and feel the benefits of running. And I must say I don't always enjoy every running session. In fact it is still really hard for me to muster up the will power and get out there. This part never really got easier for me. My brain is still lazy and a lot of the time it feels like I am just dragging myself and thats also okay. I usually feel a lot lot better about myself after the runs/stairs. Also don't abuse yourself when you gave in the temptation and skipped a session. Or when you had a good few weeks but can't keep up with the consistency. Its okay to start again, and its okay to suck at this. Many things can happen in life that will interfere with your running schedule and sometimes theres nothing you can do about it even though you feel like you could've done something about it. In my experience there is no magic pill that will make this easier. I hope this comment will be helpful to at least one person.
Fantastic video! You are so right when you say we are responsible for our injuries. As a beginner I find myself trying to push hard without realizing the consequences. This video along with the foot exercise will avoid many issues on my bright beginner days! Thank you so much for sharing!
Not really a lot of new thinking in this video but still a very good reminder as I think we can all get carried away from time to time, thinking that we are almost pro athletes, and pushing ourselves a bit too far a bit too fast. Especially the last point in this video - remembering that you are running for yourself and your own wellbeing - can too often be forgotten or at least become secondary when it should, for us amateurs anyway, be the primary goal.
Nicely put together video and thanks for the tips. I also like the more relaxed days and I think as runners we all chase those days when everything feels right and it's almost like you smile the whole run. My wife is a competitive rower and she describes a similar sensation in the boat when all these seperate elements all come together for a "perfect" row.
Amazing Advice! Just an idea, but I think that many people would be interested in a video about your nutrition and how beginner to advanced runners could implement that in everyday training.
The subject of nutrition is completely overrated, except perhaps for professionals. It's clear that you shouldn't consume fast food and alcohol every day ...
I really enjoyed how you shot this video. Beautifully done! Really like your transitions, different camera shots, great pace. You really did a fine job here. I learned not only some running wisdom but video production wisdom as well. Thank you Goran!
This was just what I needed to watch today! Thank you for sharing all these great training tips. My daughter and I always love watching your beautifully produced videos. Good luck on training for your half marathon!
Hey man just checking out your blog...greatest advice ever.....I am a long distance runner 🏃♀️ returning from injury....... Would love to run the half marathon on ice...dammmmmmmmmm
Loved this! It's true about injury. Every injury I've ever had, I can identify a clear mistake I made that caused it. Looking forward to the frozen lake film!
This really is good advice. Last 6 years have ended in injuries and disappointment. First 3 years were chronic use injuries, the other two have been accidents that prematurely ended my ability to exercise. I'm praying things turn around for me.
First time on this channel. Quite surprised with the amount of your experience, and yet the simplicity and clarity of things that you mention. Thanks a lot. Greetings from Ukraine!
Just getting back into physical activity. Started walking over the past two years and have now been running for the past 6 months. I have been doing the zone 2 heart rate training and ran 7 miles in two different sessions last week. I feel great physically and what a rush mentally as well. Thank you for the additional tips! Glad to see you logging some work again on Strava!
Great content, really enjoy your channel I’ve noticed also as 53 year old runner that the hard workouts have gone from 2-3 a week to doing 1 now. Currently adopting the 80/20 training for me allows for 1 hard session to reduce burn out and injury prevention with the easy pace being in zone 1-2 for a total weekly milage of 70km. Again thanks hope everyone has a great week.
How do you embrace easy runs on days when you want a challenge or thrill? That's my struggle currently. Maybe I just need run buddies or listen to music.
I am the reason for all of my running injuries. I run to fast, and I load to many miles. Thank you for your tips! It is time to own up to my mistakes and now it's time to get busy :)
I always find that I break a PB every month and a bit and then hover easier and easier within a reasonable-ish time of that, slowly getting closer and closer, easier and easier, until I have the next real breakthrough. Often the jumps can feel shockingly big (like 15 seconds extra off, on a 2.5 mile run). I'm at 5.45 miles and around 12.30 2 miles now, which is so wildly better than I was a year ago it's amazing. It's also super fun when you have specific run or route that you haven't done for a couple of months, as a real confidence boost how much faster you've got in the time in-between without realising.
I'm just getting back into running after years and this was a great video and very helpful, I love your presentation style, friendly, laidback, and to the point. Great job!
I can add one of my own mistakes: Not enough appreciation for cross-training. Now I bike a lot, which is great a exercise also for my running, but with lower impact on my legs.
I did every one of these. I thought harder = better. So I'd hike with rocks in my backpack and jog up the mountain, run down it, get tendonitis or shin splints. The four total runs I did to prepare for my first marathon was a 3, 5, 10, and an 18. Ran the marathon in 4:30, sharted at mile 18, threw up at 22, and finished with microfractures in my shin and tendonitis again. A month later kept running but every run at 175-190 heart rate, never got faster. Kept getting injured and deduced I have bones of glass and am a pussie. Your video was eye opening. Also recently I've got a sports watch and read 80/20 running, and running in 130-145 heart rate is so much more enjoyable and I'm getting faster. Cheers
Great advice. Fallen foul of all of these, especially when I was younger. Only in the last year or so (training for two half marathons either side of turning 40) have I found the level that I can and should run at. However, regarding the advice here, I'd say aiming for 3-5 times a week is going to be a big commitment and injury risk for a lot of people starting out. Three is doable but four or five is going to be a lot. Two or three times a week is a more realistic consistency goal for most beginners. I made all the progress I needed with three runs a week.
Five times may be too much, but running only two times a week is another mistake, even for a beginner. Three/four times is a good measure IF you remember that none of them should be done at a faster pace, If you are a beginner you should run at a slow pace but more frequently. This will give you stamine to try faster runs (once a week) after a couple of months.
@@aleardomanacerojunior1488 All depends what you mean by beginner and what age you're talking about. If a 40 year old is only just starting running after years of never running, they need regular full rest days, and sometimes double rest days to recover. You should walk on days in between to keep loose but forcing yourself to run will just result in injury. Doesn't matter what pace. As I say, I made solid progress on often just two runs a week and regularly found running more often just held me back, at least for the first several weeks/months of training. Plus, the most important thing is consistency. Push yourself too hard to start and you increase the chances of injury and not carrying on. Start slow (in terms of pace, distance and frequency) and you minimise those chances.
Don’t forget that the body draws energy from the muscles to keep up with the demand that you put on it. In other words, the body eats itself. If you don’t look after your nutrition you’ll get worse. So follow the 20/80 rule, only 20 % of the time you are flat out with HIIT sessions and race pace sessions, the other 80% you are either doing weights or bottom of zone 2 runs/fast walks. When doing weights keep the heart rate at the bottom of zone 2. You can still do loads of reps, just take rests and wait for your heart to go down in between. Loooots of sleep and I sometimes take 3 little arnica pills just before going to bed to make sure I’ll get a good sleep.
There is a protocol for natural testosterone maximising. It's weights training 6x10reps with maximum load with 2minutes pauses between. 2times a week. Progressing maximum load. Hubermans podcast talked about it. Normal training has no goal, increasing natural hormones production keeping health and proper body functions is better than training extreme or wearing off body with overly repeated movements becoming a retired used up cripple.
I've never heard of that heart rate rule for lifting - what's the source and rational? Most studies seem to say runners should progress with the weights over a long period of time and aim to be lifting heavy, not so much lots of reps. This is even more important for us runners over 40 years of age. Of course if someone is starting from 0 then you start with more reps lifting lighter weights.
@@liljemark1 Hi. The information is all out there already, for years in fact. It’s just that they happen to be dots scattered in the academia ether and it is up to us to join them. This is what happens. When you get into the aerobic or anaerobic zone, your body in order to sustain the workload you are putting it though, draws energy from the muscles, in other words, it eats itself. It will take the shortest and quickest path to a source of energy. So when you’re pumping weights, the last thing you want to do is to go into those zones. That is why you need to keep you heart rate low. It is not for nothing also that body builders err on a protein rich diet, as opposed to carbo rich. Keep to the 20/80 ratio. Only 20% of your workout week you are flat out with HIIT or race pace sessions. I separate HIIT and race pace with 2 days. The other you are resting, getting plenty of sleep, rebuilding those muscles and zone 2 workouts. Only 1 day a week I do nothing. I am 61 years old and training to compete at my next sprint tri, not 'take part' .... I've already done that 3 times.
Thanks Göran for these pieces of advice. I couldn't say that I hit each of them but almost ;). Well the bright side is that I'm now on the end of my first recovery (knee problem) and seriously intended to follow the smart way ;). Thanks again for sharing your experience. Even if it could sounds obvious, it's never bad to hear it.
I used to absolutely love running but I kept getting injured. I stopped a couple months ago but luckily this video came across my screen and I realized that I wasn't following any of these tips 😅😅😅. "If you got injured, you did something wrong". My biggest mistake was not fixing the problems with my training after every injury. This was definitely the video I needed to push me back into training, slowly this time.
👍🤩thank you! Very useful, informational video🌱🌱🌱 wow , oh I'd love to run a marathon on the frozen lake💎 we run 1st of all for ourselves, our health, our well being - yes, that sums it all up, so well said! Enjoy your runs 🍀thanks again
Hi Göran! I have been watching you for a very long time now. I absolutely love your videos. The style and production is fantastic. Is it possible you could document the making of your videos? Watching you set up and film the takes would be great !
Thanku for the informative videos I started running since 2016 my first marathon I done in 3hrs 56 min but after than start doing hard training due to which shin pain occurs but i push myself very hard and kept continuing my training due to which more than 1 yrs take to recover from shin pain whenever I used to run swelling in shin and pinching feel now with slowly and gradually training I became an ultra runner with 242 km in 24 hrs my PB
Thanks! Better to be cautious today and be able to run tomorrow, than to be aggressive today. I would add "Don't wear running shoes." Smart shoes lead to stupid feet; stupid shoes lead to smart feet. Smart shoes, with lots of support, don't require foot tendons and little muscles to do any work. They atrophy and soon, you need more and more support and soon you'll be injured all the time. Run in stupid shoes with no support, and your feet do a lot of work, becoming stronger and more supportive. When I gave up my running shoes and went 'full metal sandal', every run felt like a chiropractic treatment. Now years later, I feel grounded and strong, with tenacious feet. And my posture is improved and I hardly have to stretch because I'm in a perpetual stretch.
The mind and willpower is stronger the tendons and ligaments when you're starting out. We want results quick, but if we approach it as a life-long pursuit, we'll be better off.
Excellent advice! Unfortunately no beginner runner really believes the combination of easy running and consistency yields results 🤣 It's exactly like you say, the "no pain, no gain" mentality is so common. If they only stuck with 3-5 easy runs per week for a few months... they'd be amazed with the results.
I heard about increasing mileage only 10% but what when you starting? 3k x3 times a week is okay and then 3,3x3 etc? How to set first mileage? (I’m struggling with itb syndrome and I wasn’t even doing runs over 5k and I consider myself fairly fit person!)
I am sooo guilty of n°4... I keep getting injured (even at a low volume) and it makes me think that I was "just not made for running", even though I am a perfectly healthy young guy. But honestly, I am probably just going too hard. Thanks for these pieces of advice, I really needed to hear that.
Great advice! I’m a mature athlete in my 50s. Mostly have been a cyclist and long distance open ocean canoe racer. I just started running this month. Which country are you in? Reminds me of my home city of Vancouver in BC Canada.
0:30 Having A Too Fast Progression In Your Training
2:18 Running Too Fast In Training
4:15 Not Understanding The Importance of Consistency
6:30 Thinking That You're Unlucky To Get Injured
8:25 Not Listening To Your Body
8:25 Not *listening to your body
@@mena94x3 Thanks :-)
@@FirdausAziz - 😂 you’re welcome.
thank you
Thanks.
I am a beginner runner at an older age. I have to say, you are correct that one should start very slow to prevent injury. It is even more important for those starting out at an older age (39 years old). I walk and stretch for 15 minutes and then run slowly for 8 minutes, 4 times a week. I am only on week 3 of running. But I enjoy it! I want to keep it up. So glad I found your channel
39 isn't old Gen☺
@Gabriel Manzani aww... you're only as old as you feel. Keep it up! You will be one of those people still out running at age 80
You're not old. I'm starting at 41 and I feel young. It's all in your head.
@@HollywoodHeyson I have had a slight set back. I climbed a 1,345m mountain and on my descent I had a bad fall and broke my knee. I hope with proper rehabilitation, I will recover properly and get back to running.
@@MienemLeben wishing you a speedy recovery. God bless
I love the slow long runs. I can settle in and just cruise. 10-11 minute miles for 9.5 miles makes me as happy as I can get. I don't chase a time or more distance, just to make it easier and easier every time. The rain makes it fun and the sun makes it tough. 3-4 times a week. Gets a touch easier every time. Thanks for the video and wisdom.
I have to say, I appreciate the work you put into staging these videos. Part hand held camera while you are running, part stopped at a cool scenic spot, part good graphics added in. Engaging and beautiful and much better than a lecture from a desk!
Thanks for all the info and motivation. Did a 55k in February and I'm going for my first 100k this fall - a mountain beast with 5500m of climbing in the August heat. =D =D
Thanks Taylor, glad to hear you like it! Ok that sounds super cool congrats on the 55k and good luck with the preparation towards the 100k! 😀
Most humble and simple, honest guy I like him God bless you bro.
Currently recovering from runner’s knee and I can honestly say I did everything in my power to do things right as I have previously overused my elbow. I bought professionally fitted shoes, started with walks/runs, stopped running when I felt pain and didn’t run for 2-3 days after that. Still managed to get injured and I honestly feel so gutted because I did so much research before I started and now I’m scared I won’t be able to run for many weeks. It feels so defeating.
Did you get better? I hard it’s good to strengthen your front thighs for that. It’s supposed to build up the muscle around the knee.
That must have been so frustrating!!! My family on both sides have joint issues so I already know pain is in my future😂😂I don’t think I’ll be able to avoid it entirely. Do u think your pain has a big genetic factor or did you find a different culprit?
You have to do a bunch of strengthening stuff. As good as not doing stuff and resting is, you have to do strengthening stuff. Tons of injuries are from weakness, especially knees. I have a ton of experience with knee pains. Strength is key
These pieces of advice are absolutely SPOT ON, from my experience. I'm 59, and I run 7-8 miles, every OTHER day. Looking back at my beginning running journey, I can confidently say that I made EVERY one of these mistakes early on! ALL of them! If you'll listen to his advice if you're just starting out, I can say with high confidence that you'll love your runs, love the progress, and love being INJURY-FREE, which to me is the #1 thing that defines a "good run". Never outrun your joy of running!!!
I over did everything.
@@matthoward8546 Me too!!
I would push through just to get to 5km and afterwards I'd not be able to walk for a week, or run for a month... So stupid! I'm only just actually taking this advice onboard now after 6 years on/off running...
When I started to run I was severly out of shape, and my body was not used to the strain at all. I decided to focus on practicing only form and "stress tolerance" at first. I jogged at a ridiculously slow pace. Almost slower than I walk. And very carefully increased from there. It was a great idea. I stayed injure free, and after 5 months I could run 8km. If you are not used to running, then your body is going to have to adapt to the stress ut puts on the body. And that is worth while practicing without worrying about speed, or anything else.
Awesome tips and advice. Train slow to race fast. I am currently training for a 52 mile ultra marathon in Wyoming and for me it’s about building the base and enjoying the process. No one workout or run is worth an injury and ruining the long term goal. Thanks for making such positive and enjoyable content!
Thanks for your nice comment I'm glad you liked it and I wish you the best of luck in your ultra marathon training!
@@goranwinblad Thank you brother 🙏
No one workout is worth injury... I've never read it put so simply, it's perfect!!
As always great content.
What helped me to listen to my body:
I always go out, following my schedule (except if I am really ill or injured), BUT if it doesn't feel right, I might do a slower training or even stop it completely.
By going outside according to my schedule, I can say to myself afterwards:
"At least I tried, but my body wasn't ready yet."
=>it is easier to stop without feeling lazy
Great tips! 4 is my favourite, I improved so much in the past year after realising I was the cause of a small injury. Since then, it’s been a huge breakthrough
Thanks glad you liked it!
Great video, love the low key presentation, so encouraging for those of us (like me) who don't find running easy but would like to enjoy it anyway.
Thanks, glad to hear you liked it! 😊
Low key all the way, wins the day 👍🏼
You look like a honest and humble person, those are qualities for a mentor or trainer. Congrats for your videos, really appreciate the effort you put on them. Im 40 years old, just like to go out and run. I dont take running seriously, i mean, dont follow others tips, dont do special exercises for my body, or eat healthy. 15 km is my longest distance now, using a phase of 4:30 / km. I dont know if i continue doing that, maybe will hurt my body.
Great video !
I’m new to your channel!
I’m from Waterloo Ontario Canada. I’m 59 years old and I signed up for my first marathon in September of’23.
Thanks a lot for the advice…I will definitely take it to heart.
Happy Running 😊
Hi! Unfortunately due to health issues I can’t run as a sport. But I love watching your videos. It inspires me to work out everyday. The last tip is so important! Without that I would have never known my body wasn’t made for running. But more fore walking, cycling, HITT. Keep up the good work, looking forward to your next adventure 👌😎
Great advice. I been lifting often and I never go too hard. I hardly train running and today I ran and injured my back of leg behind knee. I over did it, I gotta treat my runs like I do my lifting. Do it often and easy peasy and not trying to make up for lack of running.
All good advise. Ultimately one needs to find the right blend of work and rest to keep going. Starting my 21st year running. I'm grateful.
when i started running i became able to run a 23-minute 5k in a few months. obviously this is not impressive to serious runners but it is faster than the people i know, and i was quite proud of myself (i am short and was skinny but not fit beforehand). every time i ran, i went out and ran a race-pace 5k but didn't improve much. i never got below 23 mins. i didn't like to go slower because i felt impatient and bored if i did. however, it quickly became clear that i was being foolish and just wearing out my untrained legs. i probably would be faster by now if i had been sensible and ran slower and longer. thanks for the advice.
Thanks for your video! I started running at 47 with the help of a running app but stopped when covide happened. Starting again at the age of 50! Really appreciate these tips you shared:) And have a fun time with your 2 little ones! Kids grow up so fast, so enjoy the journey!
Nice video. Just finished running every day for a year and 'listening to my body' was my number 1 rule which help me achieve it.
Thanks and a huge congrats to that achievement! 😀
@@goranwinblad I saw your video when you achieved it so decided to give it a go. You inspired me, thank you!
One of my biggest issues is that I always just run too hard. Its a bad habit of being in the military when I was young and I think I did so poorly running in the Army because of this. I always pushed myself too hard (I am not a naturally athletic person) and left myself in a permanent state of recovery.
Its been drilled into my head that if I'm not dying running, I could have gone harder, and it just sucks. Perhaps I'll try this summer just to take it a lot easier.
Goran, I have made more of these mistakes than I care to admit! I have done over 18 months of PT and had 3 relapses. To hear how many injuries that you have had gives me some hope.
This video is great, it is so nice to hear this from a good runner, maybe my own much much much less professional experience will encourage others as well.
I am 32 right now and I started out with running up stairs. It is an outdoors stair in a park with about 140 steps. Its really exhausting and doesn't strain my knees that much. No matter how slow you start you will be exhausted when you reach the top and gasping for air. Which might not sound like a good feeling and really its actually something I don't enjoy at that particular moment but for some reason got me kind of hooked. Worked my way up slowly, now I am able to do 8 repetitions.
When I felt that I got strong enough I started running 300 meters on a 400 meter track. 100 meters fast, 100 meters slow and again 100 meters fast and I would walk another 100 meters ( and just rest between 400 meters as much as I felt that I needed but I wasn't resting between the 100 meter runs). I would do this 4 times.
I don't run on the track on the days I run on the stairs.
This isn't that much running but after 5 months for the first time in my life I actually felt good about running on a flat track. I can't run long distances comfortably and right now I am not really aiming for that and I might never be able to, but why I wrote this is that you don't have to run marathons to enjoy and feel the benefits of running.
And I must say I don't always enjoy every running session. In fact it is still really hard for me to muster up the will power and get out there. This part never really got easier for me. My brain is still lazy and a lot of the time it feels like I am just dragging myself and thats also okay. I usually feel a lot lot better about myself after the runs/stairs.
Also don't abuse yourself when you gave in the temptation and skipped a session. Or when you had a good few weeks but can't keep up with the consistency. Its okay to start again, and its okay to suck at this. Many things can happen in life that will interfere with your running schedule and sometimes theres nothing you can do about it even though you feel like you could've done something about it. In my experience there is no magic pill that will make this easier.
I hope this comment will be helpful to at least one person.
Fantastic video! You are so right when you say we are responsible for our injuries. As a beginner I find myself trying to push hard without realizing the consequences. This video along with the foot exercise will avoid many issues on my bright beginner days! Thank you so much for sharing!
Not really a lot of new thinking in this video but still a very good reminder as I think we can all get carried away from time to time, thinking that we are almost pro athletes, and pushing ourselves a bit too far a bit too fast. Especially the last point in this video - remembering that you are running for yourself and your own wellbeing - can too often be forgotten or at least become secondary when it should, for us amateurs anyway, be the primary goal.
Good advice Goran. Consistency has been my weakness and doing more easy runs will be my addition for 2022.
Thanks
Nicely put together video and thanks for the tips.
I also like the more relaxed days and I think as runners we all chase those days when everything feels right and it's almost like you smile the whole run.
My wife is a competitive rower and she describes a similar sensation in the boat when all these seperate elements all come together for a "perfect" row.
Amazing Advice! Just an idea, but I think that many people would be interested in a video about your nutrition and how beginner to advanced runners could implement that in everyday training.
The subject of nutrition is completely overrated, except perhaps for professionals. It's clear that you shouldn't consume fast food and alcohol every day ...
@@stefanl.5600 agreed. Just watch the Ingebrigtsen brothers diet which is basically just eat as much as you want to.
@@ceschenrik of course if you run 150km/week you can basicly eat whatever you want,but most of us mere mortals cannot train that much.
I really enjoyed how you shot this video. Beautifully done! Really like your transitions, different camera shots, great pace. You really did a fine job here. I learned not only some running wisdom but video production wisdom as well. Thank you Goran!
This was just what I needed to watch today! Thank you for sharing all these great training tips. My daughter and I always love watching your beautifully produced videos. Good luck on training for your half marathon!
Thank you, Coach. Always smiling and so humble. You're awesome.
Hey man just checking out your blog...greatest advice ever.....I am a long distance runner 🏃♀️ returning from injury.......
Would love to run the half marathon on ice...dammmmmmmmmm
What a lovely gentle video - a great reminder its supposed to be enjoyable and that slow and steady is fine :)
Thank you Goran for the reminded. I will take your advice to heart as an older runner.
Loved this! It's true about injury. Every injury I've ever had, I can identify a clear mistake I made that caused it. Looking forward to the frozen lake film!
Thanks Kelly! 😊
This really is good advice. Last 6 years have ended in injuries and disappointment. First 3 years were chronic use injuries, the other two have been accidents that prematurely ended my ability to exercise. I'm praying things turn around for me.
Glad you liked it, and I wish you the best!
Incredibly useful. Thank you for sharing these common mistakes so I don’t need to make them myself to find out the hard way.
First time on this channel. Quite surprised with the amount of your experience, and yet the simplicity and clarity of things that you mention. Thanks a lot. Greetings from Ukraine!
Thank you for this advice. I will pay more attention to my body, learn not to be so ambitious with my running, and enjoy them more.
Great tips! I think we all can relate to these mistakes. I know i can😊
Really enjoy your videos. So good and inspiring👍
Thanks Mads 😊
Just getting back into physical activity. Started walking over the past two years and have now been running for the past 6 months.
I have been doing the zone 2 heart rate training and ran 7 miles in two different sessions last week. I feel great physically and what a rush mentally as well.
Thank you for the additional tips!
Glad to see you logging some work again on Strava!
That's awesome!! Great job!! 💪 💪
@@Kelly_Ben thank you!
Great content, really enjoy your channel I’ve noticed also as 53 year old runner that the hard workouts have gone from 2-3 a week to doing 1 now. Currently adopting the 80/20 training for me allows for 1 hard session to reduce burn out and injury prevention with the easy pace being in zone 1-2 for a total weekly milage of 70km. Again thanks hope everyone has a great week.
Thanks glad to hear you like my content and thanks for sharing your experience! 😊
Wow 70kms per week is excellent.
How do you embrace easy runs on days when you want a challenge or thrill? That's my struggle currently. Maybe I just need run buddies or listen to music.
Thanks for your tips Goran!! Sadly, we have all made some of those mistakes 😂😂😂 I love your videos! enjoy your two little princesses 🥰🥰
Great advice!
I have started running again after many years away from it.
Yes. Too much too soon is not good.
Thank you. 👍 🇳🇴 🏴
Not only an amazing video with great advice but what amazing camera work and cinematography. I want to go to Norway now.
Thanks 😊
I am the reason for all of my running injuries. I run to fast, and I load to many miles. Thank you for your tips! It is time to own up to my mistakes and now it's time to get busy :)
thats very nice of you to share those tips, I appreciate you ✨🌸🙏
this will be very helpful for me.
Thank you from Australia
Glad it was helpful!
I always find that I break a PB every month and a bit and then hover easier and easier within a reasonable-ish time of that, slowly getting closer and closer, easier and easier, until I have the next real breakthrough. Often the jumps can feel shockingly big (like 15 seconds extra off, on a 2.5 mile run). I'm at 5.45 miles and around 12.30 2 miles now, which is so wildly better than I was a year ago it's amazing.
It's also super fun when you have specific run or route that you haven't done for a couple of months, as a real confidence boost how much faster you've got in the time in-between without realising.
Very nice video! Thanks a lot for the tips and that half-marathon in the ice is a DREAM!!!
Thanks, that video will be published this Sunday 😀
I've been to that beach when I was a kid. Very fond memories from that place! Jekøya is great, a gem in the Oslofjord!
I'm just getting back into running after years and this was a great video and very helpful, I love your presentation style, friendly, laidback, and to the point. Great job!
Thanks for your nice comment and good luck with your running!
@@goranwinblad Thank you! Consistency is king! :)
I can add one of my own mistakes: Not enough appreciation for cross-training. Now I bike a lot, which is great a exercise also for my running, but with lower impact on my legs.
I did every one of these. I thought harder = better. So I'd hike with rocks in my backpack and jog up the mountain, run down it, get tendonitis or shin splints. The four total runs I did to prepare for my first marathon was a 3, 5, 10, and an 18. Ran the marathon in 4:30, sharted at mile 18, threw up at 22, and finished with microfractures in my shin and tendonitis again. A month later kept running but every run at 175-190 heart rate, never got faster. Kept getting injured and deduced I have bones of glass and am a pussie. Your video was eye opening. Also recently I've got a sports watch and read 80/20 running, and running in 130-145 heart rate is so much more enjoyable and I'm getting faster. Cheers
Love your content Göran: educational, pragmatic and zero bullsh1t. ❤
Thanks! 😊
Thank you for this! Just what I needed to hear! 👏👏
Thank you for the inspiration 👍😊
Thanks for watching 😊
I like your simplicity in explaining, your frozen half marathon looks like a great race 😀😀🏃♀️🏃♂️👌
Great advice. Fallen foul of all of these, especially when I was younger. Only in the last year or so (training for two half marathons either side of turning 40) have I found the level that I can and should run at. However, regarding the advice here, I'd say aiming for 3-5 times a week is going to be a big commitment and injury risk for a lot of people starting out. Three is doable but four or five is going to be a lot. Two or three times a week is a more realistic consistency goal for most beginners. I made all the progress I needed with three runs a week.
Five times may be too much, but running only two times a week is another mistake, even for a beginner. Three/four times is a good measure IF you remember that none of them should be done at a faster pace, If you are a beginner you should run at a slow pace but more frequently. This will give you stamine to try faster runs (once a week) after a couple of months.
@@aleardomanacerojunior1488 All depends what you mean by beginner and what age you're talking about. If a 40 year old is only just starting running after years of never running, they need regular full rest days, and sometimes double rest days to recover. You should walk on days in between to keep loose but forcing yourself to run will just result in injury. Doesn't matter what pace. As I say, I made solid progress on often just two runs a week and regularly found running more often just held me back, at least for the first several weeks/months of training. Plus, the most important thing is consistency. Push yourself too hard to start and you increase the chances of injury and not carrying on. Start slow (in terms of pace, distance and frequency) and you minimise those chances.
Thank you coach.im am 37 years old and have been running for the last 7 years just for fitness. Thank you for valuable information.
Great to hear!
Great Video! 👏👏👏
Thanks Roman 😊
Don’t forget that the body draws energy from the muscles to keep up with the demand that you put on it. In other words, the body eats itself. If you don’t look after your nutrition you’ll get worse. So follow the 20/80 rule, only 20 % of the time you are flat out with HIIT sessions and race pace sessions, the other 80% you are either doing weights or bottom of zone 2 runs/fast walks. When doing weights keep the heart rate at the bottom of zone 2. You can still do loads of reps, just take rests and wait for your heart to go down in between. Loooots of sleep and I sometimes take 3 little arnica pills just before going to bed to make sure I’ll get a good sleep.
There is a protocol for natural testosterone maximising. It's weights training 6x10reps with maximum load with 2minutes pauses between. 2times a week. Progressing maximum load. Hubermans podcast talked about it. Normal training has no goal, increasing natural hormones production keeping health and proper body functions is better than training extreme or wearing off body with overly repeated movements becoming a retired used up cripple.
I've never heard of that heart rate rule for lifting - what's the source and rational? Most studies seem to say runners should progress with the weights over a long period of time and aim to be lifting heavy, not so much lots of reps. This is even more important for us runners over 40 years of age. Of course if someone is starting from 0 then you start with more reps lifting lighter weights.
@@liljemark1 Hi. The information is all out there already, for years in fact. It’s just that they happen to be dots scattered in the academia ether and it is up to us to join them. This is what happens. When you get into the aerobic or anaerobic zone, your body in order to sustain the workload you are putting it though, draws energy from the muscles, in other words, it eats itself. It will take the shortest and quickest path to a source of energy. So when you’re pumping weights, the last thing you want to do is to go into those zones. That is why you need to keep you heart rate low. It is not for nothing also that body builders err on a protein rich diet, as opposed to carbo rich. Keep to the 20/80 ratio. Only 20% of your workout week you are flat out with HIIT or race pace sessions. I separate HIIT and race pace with 2 days. The other you are resting, getting plenty of sleep, rebuilding those muscles and zone 2 workouts. Only 1 day a week I do nothing. I am 61 years old and training to compete at my next sprint tri, not 'take part' .... I've already done that 3 times.
@@perro0076 ok good luck!
Thanks Göran for these pieces of advice. I couldn't say that I hit each of them but almost ;). Well the bright side is that I'm now on the end of my first recovery (knee problem) and seriously intended to follow the smart way ;). Thanks again for sharing your experience. Even if it could sounds obvious, it's never bad to hear it.
Your videos always make me want to visit Norway!
Great tips brother, I like your contents. God bless you 🙏
Thanks 😊
Thank you Goran - your advice is perfect - great channel!!
You seem to be such a humble person.
Great tips, Göran! They all go along the lines to what I hear from a few other professionals I follow. Enjoy your half marathon trip!
Thanks Roberto!
I used to absolutely love running but I kept getting injured. I stopped a couple months ago but luckily this video came across my screen and I realized that I wasn't following any of these tips 😅😅😅. "If you got injured, you did something wrong". My biggest mistake was not fixing the problems with my training after every injury. This was definitely the video I needed to push me back into training, slowly this time.
wise words, Goran!
Thanks Jakub 😊
👍🤩thank you! Very useful, informational video🌱🌱🌱 wow , oh I'd love to run a marathon on the frozen lake💎 we run 1st of all for ourselves, our health, our well being - yes, that sums it all up, so well said! Enjoy your runs 🍀thanks again
Hi Göran! I have been watching you for a very long time now. I absolutely love your videos. The style and production is fantastic. Is it possible you could document the making of your videos? Watching you set up and film the takes would be great !
Like a fly in the wall kind of thing
Thank you Göran. Some good common sense tips 👍🏼
Thanku for the informative videos I started running since 2016 my first marathon I done in 3hrs 56 min but after than start doing hard training due to which shin pain occurs but i push myself very hard and kept continuing my training due to which more than 1 yrs take to recover from shin pain whenever I used to run swelling in shin and pinching feel now with slowly and gradually training I became an ultra runner with 242 km in 24 hrs my PB
And 2hrs 44 min marathon PB
Thanks! Better to be cautious today and be able to run tomorrow, than to be aggressive today.
I would add "Don't wear running shoes." Smart shoes lead to stupid feet; stupid shoes lead to smart feet. Smart shoes, with lots of support, don't require foot tendons and little muscles to do any work. They atrophy and soon, you need more and more support and soon you'll be injured all the time. Run in stupid shoes with no support, and your feet do a lot of work, becoming stronger and more supportive.
When I gave up my running shoes and went 'full metal sandal', every run felt like a chiropractic treatment. Now years later, I feel grounded and strong, with tenacious feet. And my posture is improved and I hardly have to stretch because I'm in a perpetual stretch.
Needed to hear this today!
You have good /positive energy and thx for the tips!
Your video is great, I made all the mistakes you spoke of, so great advice!!
I love your approach with being "unlucky" we live in a society where people love to blame anything but their own choices and actions. Important point!
Altid super gode videoer, tak. Held og lykke med halvmarathon🏃♂️🙏🥶
Takk Allan!
Please if you can give more tips who are trying get to a high level of running .🙏🏽🙏🏽
Tack för inspiration. Thx for inspiration.
Good Luck with the Frozen Lake 1/2 marathon. Looking forward to the footage.
Thanks Peter!
Great tips Goran. Love your style and vids, keep em coming
Thanks Jon!
The mind and willpower is stronger the tendons and ligaments when you're starting out. We want results quick, but if we approach it as a life-long pursuit, we'll be better off.
I truly enjoyed your explaination
Resonate with all of that. Thanks from New Zealand 😃
Glad to hear! 😊
Very useful and informative video, thanks. You are a natural and engaging presenter!
Thanks Klaus that makes me very happy to hear! 😊
Excellent advice! Unfortunately no beginner runner really believes the combination of easy running and consistency yields results 🤣 It's exactly like you say, the "no pain, no gain" mentality is so common. If they only stuck with 3-5 easy runs per week for a few months... they'd be amazed with the results.
Thank you so much for this straight forward advice ❤️
Thank you Göran.
just recently ran a 5k for the first time (after only a few weeks of running like 2km max). instantly messed up my meniscus. i will heed this advice
Wow this is amazing thanks for sharing your experience in positions you had being trying to go for a high level athlete
Thankyou very much 👌🏽👌🏽
I heard about increasing mileage only 10% but what when you starting? 3k x3 times a week is okay and then 3,3x3 etc? How to set first mileage? (I’m struggling with itb syndrome and I wasn’t even doing runs over 5k and I consider myself fairly fit person!)
Excellent video!! Thank you and congratulations for your work
Many thanks!
I am sooo guilty of n°4... I keep getting injured (even at a low volume) and it makes me think that I was "just not made for running", even though I am a perfectly healthy young guy. But honestly, I am probably just going too hard. Thanks for these pieces of advice, I really needed to hear that.
Very well explained
Thanks for the advice. It’s really motivated me.
Love you Brother!!!
Great advice! I’m a mature athlete in my 50s. Mostly have been a cyclist and long distance open ocean canoe racer. I just started running this month. Which country are you in? Reminds me of my home city of Vancouver in BC Canada.
Great video Göran, thank you!
Thanks, glad you liked it!