If you make running FUN it’ll be a positive habit. This may include: running in the AM (sunrise), a new pair of shoes, LED gear, a club or online community, roads by your home or destination running. Variety is key. Smile & wave.
I am probably the least likely runner. For the first 54 years of my life, I hated running. Then in 2016, I was diagnosed with myriad of diseases, chiefly rheumatoid arthritis, muscle atrophy, osteopenia, wedged lower spine, anemia, abnormal CBC, etc. I figured my life would not last very long. Depression set in, along with already lingering anxiety. Daily movement was very difficult and painful. My doctors and chiropractor warned me to be gentle with my movements. At one point I was seeing my chiropractor every week if not twice a week for pain from my protruding lower spine. I looked and felt like an 80-year-old man One day, I saw an article in my Twitter feed about a study on how walking in nature regularly improves mental and emotional health. I thought what the heck, I would give it a try in my nearby Coyote Hills Park. I showed up at 5am in summer of 2019 every morning in the park. I walked 4 weeks straight for 30 minutes to an hour every day. It was painful for me to walk for so long but I push myself. I remember my chiropractor told me my spine is not stable enough for me to do vigorous exercises. I felt the pain in my spine during the walks, fearing it might collapse any time and I would have to call my wife to pick me up. Miracle happened at the end of 4 weeks. One morning, it was very cold in the park and I was not not prepared for the low temperature. I was just half a mile into my walk. I knew I must warm up my body or I would have to go home. To counter the cold, I began to jog. I was shocked that my back was not hurting when I started jogging. Walking in the Hills for 4 weeks straight had helped build up some back muscles! Delight I kept on jogging until I finished my second half a mile. Since then, I raced my first 5K in 2019, 10K in 2020, and self-imposed half marathon in 2020 and 2021. Many times I would run with tears in my eyes, because I was so grateful that running could turn my life around. Or shall I say running and immersing in nature help me rediscover myself. The running community is filled with inspiring stories. I love watching athletes overcoming their adversity and help others improve their life. I’m thankful for this channel. It’s filled with positive mental attitude and spirit of sharing.
@@user-gj7tc6gt2p Thank you 🙏 I will. That’s my promise to myself. My wife was not a runner for the first 50 years of her life. She saw how I made progress and improvement. She now runs 5K on weekdays and 10K on weekends. It’s my work to spread the message and inspire more people, old and young.
Yes, like Mike says, do not worry about getting any gear, or kit, if that is holding you back, go out in your Crocs and just walk. No one cares what latest gear you have. And then slowly research into it. Honestly, a lot of that takes some trial and error. Most of us cannot run right out and get the latest Supershoes. Enjoy your process and come here and watch Mike, he will never do you wrong.
I started running 3 years ago as an easy way of stepping away from things and reclaiming some "me time". Even though I only run by myself, I still enjoy seeing the Saturday morning regulars around my neighborhood. And the feeling of community at races is amazing.
Always remember your Mile is your mile. No matter the day, your speed or your shoes. Its all about the mind,body and soul staying healthy. Welcome one and all. 😁❤👍🏾 #yourmileisyourmile.
I’m a solo runner, and generally a curmudgeon, I run by myself but generally find the connections on Strava to be nice and encouraging. Form the goals early and use the habits to achieve!
I got into running because of my dad. My dad suffered a stroke when I was still in high school. His work mostly depends on his health since he was a mechanic and suffering a stroke was just hard to recover from. Luckily he was an avid cyclist before but he felt like he wasn't getting into shape quick enough so he got into running a year after his stroke. It did help him recover faster as he regained his strength back as well as his feeling. He would always join fun runs and occasionally run a short distance trail route. I got into the running scene mostly because of my dad. He's currently sidelined due to a knee injury but was slowly getting back before the pandemic happened. Hopefully we log some miles again when the pandemic slowly disappears. Thank you for putting this out as I'm also trying to get myself to go back to running. Much love you always!!!
I started running to lose the last of 40 pounds after walking for almost a year. Since then I have become a marathoner and fellow running UA-camr! You have been an inspiration since the start! Keep pushing brother!
Great trajectory. I always walked and hiked a lot. We got a treadmill when we lived in Ohio so we could do that in winter, but I soon found it was easier to run. Or my body just wanted to run, and that was about 11 years ago. Like you I hit the marathon distance in late 2019! I’d always said I thought the idea of a marathon was crazy but I caught the bug when challenged to do one.
Great advice and encouragement! I started running 8 years ago at age 52 with a run/walk plan that began with 1 minute running/6 minutes walking for 30 minutes or so at lunchtime and built up over 8 weeks to 20 or 30 minutes running continuously. I could barely run the 1 minute at the start and it took me 12 weeks instead of 8, but I eventually got up to 30 minutes non-stop running. The reason I started was partly to get in better shape after having back problems and gaining some weight but it was also because it seemed like almost everyone at my workplace was into fitness of some kind, some running, some cycling, some yoga (which was more my speed and I started first!) and others. So it was community that got me going and consistency of going out every day that kept me going. I ran just for fun and fitness for 5 years before running my first group race and really enjoyed the community and fun spirit of it, so that has really encouraged me to go further and hoping to run my first 1/2 marathon (virtual) in 2 weeks!
I started my running journey years ago to get ready for military basic training. I've been consistently running ever since and people are always seeking me out to tag along. It's an awesome team building dynamic.
I started running and, like a lot of runners, started talking about running a lot. Once that happened, the running community seemed to just appear. I didn't have to find or join them - they found me!
Everyone complains about shoe weight in the ultraboosts, but I started running in an old pair of huaraches. Prob 1500+ miles on them from walking when I started jogging in them, and they were over 13 oz in a men's size 8.5. Good enough to get me started, but then I found all the shoetubers. =)
I started running maybe around 6 years ago. Did my first marathon one year later after that. After that I did two more marathons before *BAM* got into a car accident. Recovery from that accident was just less than 2 months but to restart running was difficult. More because of laziness and due to other distractions. Now I'm restarting to run. Have done three half marathons so far now. Slow and steady.
I started running since 2018. at the beginning I ran on treadmill at gem. I loved it so much. But, I suffered from (Herniated disc) last 4 months ago. when I knew that, I still remember how I cried hard because that will perhaps prevent me from those amazing feelings when I complete my 5k run ☹️ forever. Nevertheless I still watch videos, follow famous runners on UA-cam like you. I wish I could run again one day.
I've been a competitive runner for more than 50 years and have had to take a couple of long breaks because of injury. (torn quad & torn hamstring) So I've had to start from scratch too. I admit it was hard to let go of my ego and not try to run at my former pace or the same number of miles. I had to start with 2-3 runs a week run at a real easy pace. I found that after a couple of months I could run at a little faster pace with the same effort and that continued. Even at age 66, I still have to remind myself to be patient and have real recovery days. I would also suggest that you remember that even if you only run once a week or if your runs are slower than you like, YOU ARE STILL A RUNNER ! One final suggestion-if you find your interest flagging-watch Kafuzi, the Ginger Runner or other youtube channels to get your psyche back or get inspired to buy some new shoes. All the best.
Started with the Nike Run App and its “Guided runs”. Grab a pair of headphones/earbuds and the in-ear coaching is so helpful and motivating. Twisting the door knob is the hardest part of the run, at least in the beginning. P.S. You are a great ambassador and a worthy representative of the running community to the masses, thank you.
The couch to 5k app is a really great place to start. I genuinely couldn't run past a minute when I started and now jog regularly and steadily for half an hour. I did get an injury but just got back to the programme after I recovered. Good luck to anyone starting to run. It's daunting but worth it.
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The video has an awesome timing for me as I'm restarting my running after having the COVID that's out there. At the end of my (planned) two weeks recovery pause I got it and it stopped me for a month. Now when it's gone I'm slowly trying to get back to my previous times and distances. After 4 easy and slow runs I must say, those previous times and distances don't mean a thing as the joy is there and believe me, it was there, the pure joy of being able to run. With the patience, results will be there. Thanks for a great vid, cheers from Europe!
I will re-start running on this friday since i had covid-19 2 weeks ago, i tried walk first yesterday for 20minutes, i felt my breath still ok. Cheers from Jakarta, Indonesia.
All good tips! Joining Strava, following other runners, joining livestreams (like Kofuzi’s) are ways that I have have become engaged with the running community.
First job out of college, a co-worker convinced me to go on lunch runs with a few from the office. Was inconsistent with it for 10 years but for the past 3+ years have committed to it and love it. Running has helped me lose 45 lbs, find peace in running trails, spend more time outside, get away from the computer and desk from time to time. Agree that consistency and community are key. Don't force it just because you see someone else doing it (whether it is time, speed, etc). Do what works for you and enjoy the heck out of it!
Great video. When I was young, I was fortunate to live in the same community as Carl and Carol Lewis. I joined their parents track club when I was in middle school. It was amazing! I have been running with clubs on and off throughout my life because of that experience early on. Thanks for the tips. Good reminders for all of us!
Great points made here! I got into “the running community” by following runners on IG and interacting with them, finding & following UA-cam running accounts, and Facebook groups as well. I find that mostly we’re a welcoming bunch.
Kofuzi gave me the motivation to run more and more consistenly. Running has made my life so much better...and the livestreams at 22h Berlin time are always highly entertaining + great tipps and kinda family feeling...
Time and not distance is something that is necessary when you start and it’s important to keep in mind even after you have been doing it for a while. I might add one additional thing and that’s grab a running book. Our videos and articles can be great for a quick shot of info, but grabbing a book like Jack Daniels Running Formula that has a cohesive plan will help save you time. You can build and explore from there 💪🏾
Good video for new runners. It helps to have a goal too, like you want to run a half marathon, run a full marathon, run certain time in the marathon. Also review data and having mini targets, maybe you cant run 1:30 in the half now, so target something you can and as Kofuzi said in the video -track your progress.
That is exactly how I started. Walking 5 days a week for 30 min. Then after a month I was going for a Friday 5km. And by the 2nd month I was running 6 days a week. Consistency is key here. Now get out there and start your own journey You can definitely do it. 💪🏼
Hey Luis-I started as an active walker/hiker for many years who didn’t know until late that running was in my blood. I agree consistency is key. I’d rather use the word consistency than discipline; much more inviting. I think it’s another way of paraphrasing those comments talking about creating a habit that makes you want to continue because it rewards you with feeling fit and strong.
@@Martha-fluterunner I played Baseball and basketball since I was 6 years old till 2019. Wasn’t getting that joy that I used to have. After some health issues and not enough physical activity, decided to start running. And like I said in the other comments that is how it all started. And since my competitive side hasn’t changed, I push myself every day to get better at this. Saludos Martha, a seguir adelante 🏃🏻
@@Martha-fluterunner I played Basketball and Baseball since I was 6 years old. In 2019 I decided to give running a chance. Should have listened to my university trainers and doctors when they told me to change from basketball to track in my sophomore year. They told me I had the speed, but I can’t go to the past now, so I have to make the most of it from now on. Buenas Noches Martha and Lev 👋🏼👋🏼🎻🎻
I'm mostly a cyclist and occasionally walk a few miles a week. After a 40 year hiatus, I resumed running in October 2020, mostly to give my neck and shoulder injuries time to heal and take a break from the bike riding position. And I was annoyed at some hip and lower back pain on longer walks, beyond 3 miles, which had no joint or skeletal problems -- full body skeletal imaging showed no injuries or joint degradation below the waist. So I started with the same adidas Daily 2 shoes I'd been walking in for a year. I'd jog 50 yards, walk 50-100 yards, repeat. After a few weeks the hip and lower back pain eased up. (Lots of home PT as well, including using percussion massagers.) When I was able to jog a mile I decided to get some shoes with a bit more support, a pair of adidas EQT Gazelles for $20 at a discount store. Now I have three more pair of adidas running shoes, including the Solar Boost and Adizero Prime. I'm not an adidas fanboy, but I have very narrow feet, A/B width, and adidas tend to fit me better than the usual Nike, New Balance and Reebok models I've tried locally. I still usually add a thin ProFoot Miracle insole, usually trimmed to support the arch and heel without crowding the toe box. Now I'm up to jogging 4 miles of my usual 5-6 mile route, warming up and cooling down with walking. Soon I'll tackle a longer route along my usual route, working toward 10 miles.
At last! Glad you're encouraging people to just get started and worry about the gear once they've got the habit! Tired of hearing everyone else going on about getting proper shoes etc. first. That's a sure fire way of putting people off. We started running on our lunchtime walks, just trying to beat our best time, while wearing normal shoes and jeans. Ok, we looked a bit mad...
Great video. I stated running when it wasn't cool for black women to run. Now I run with Black Girls Run. It's really cool to share something you love with a group of like minded women. I agree, it's a very welcoming community.
Having a daily goal is also very important for anyone starting in the sport. Going out the door not knowing what you are going to do can lead you to perform poorly, shortening your run and lastly giving up.
Focusing on time rather distance is a very good advice, I'm a beginner, while ago i couldn't run 5k, i ran my first half marathon last week, all i did is to build running time slowly 👍
running means so much i have been doing it 40 plus years , but every run is different and special , even on the same routes , Kofuzi s advice is so true get out there for a specific time period and do not set any goals at first that can discourage you , then learn your approach that will motivate you to do it daily , if you can go on a journey in your mindset along with your body it never gets tired
Absolutely reassuring,I have run for 3 years,I need to break my one year break. I want to walk along my favourite route in 7 hrs,thank guys for being hear .
Thanks for the advice. I used to run religiously but life got in the way. I need to get into this again and once I do I am sure I will be fine. Have to remember your advice to start little and often.
Gteat video! My only comnent is to make sure the distance/time is easy (just do it multiple times a week), or you won't keep it up...because you'll dread - and quit - it if speed/distance is not in your "wheelhouse"
Always enjoy your content Kofuzi. I ran 300 miles in 2020 by July then totally lost the habit. I'm restarting again this year. Glad to be apart of this community 💪
As a younger person who doesn't look unfit, but couldn't run a 5k at all just 6 months ago i always felt insecure being so slow as a young person who didn't have an "excuse" to be slow, but I realized that most runners are just focused on their own runs and that good runners have days where they're running slower so if they do even think about you running slow they'll just assume you're doing an easy day or a long run and just be happy that people are enjoying running
this is literally me! Been to the gym for 7 years just building muscle and wasn't even able to run more than 5k without horrible pain... I feel you brother!! every person on the track is faster than me, but I don't care :D now I'm three months in with just running as slow as possible and am finally able to run 10k without sacrificing my running form too much
You should both know that so many people say the same thing, you are obviously not alone but rather in very big company. Do not get obsessed with speed. If you run, you’re a runner and part of this wonderful community. The other kofuzi fans I’ve gotten to know on both the livestream and in Strava have a huge range of ability, goals, and specifically speed. It has nothing to do with our mutual respect or affection. We have bonded over common interest, a sense of humor, and a similar world view.
Earlier this year i decided to do something different other than football in highschool so i decide to join cross country, such a huge change in my life. I love How its all down to the individual. Different goals, different points in there journey and how serious people are. I am now in try outs for track and i have to run a sub 6 minute mile tommorow and i know thats beyond my capability, But im gonna try to have fun with it and try my best to make the track team. 👍
@@kofuzi Its hard when moderation is not in your nature - I went from running 6KMs per week to 120KMs p/w in 9 months...... breaking every rule of increasing milege. It seemed I was getting away with it too...... until I didn't. Ego Vs. Body - Body wins every time!
#1 has to be study and concentration on form, since regardless of motivation proper form will determine who is able to keep running regularly and benefit the most while doing so. Even walking is an art which requires mindfulness and teaching. Chi Running and Chi Walking are well worth the investment before taking a single step #2 Ignore everything a major shoe marketing department tells you, as well as the people who work the stores that sell tham, even if they are veteran club runners etc. start off with the most minimalist shoe you can find, and build your foot and ankle strength GRADUALLY. Don’t let a shoe do for you what your feet can (and should) do for themselves. #3 Curb your enthusiasm, start off slowly by learning how to move, and applying those principles while gradually building fitness. It’s a balance between taking your time yet being consistent. Small, incremental gains are sufficient to maintain and usually increase motivation. If there was a #4 it would be eat more carbs, beans and whole grains go a long way as is proven by the best known running cultures, and human history in general.
Just the video I needed! Started watching your channel about a year ago and basically when the pandemic started is when I stopped. Starting to feel motivated again thanks to you!
Great subject!!! 5 minutes a day establishes a foundation of consistency that can be built upon. Once you make and stick to a simple commitment, you will find the time to make a hobby grow. I don’t have any running friends, as I’m a gym rat. Because of my running progress, I’ve received a lot of support from people who now want to go the hybrid athlete route too and want me to start a lift/run club. I’ve disproven the “running makes you weak” idea at my gym.
Great call on the running with time in mind, rather than distance. So important for all runners to remember that as there are so many variables that affect how far and fast we run in training. Similar to Jordan’s comment, I would recommend reading some books after you’ve built the habit and got the bug. My recommendation is 80/20 Running by Matt Fitzgerald.
I love Strava for the social aspect, like I even made people I can call friends on Strava, and I have never actually met them :) I wish I knew how awesome the running community is before I started running. And I only realised that last year, when I joined the running channel community on facebook, and started going to your livestreams. Runners are just incredibly nice, much nicer than cyclists (just kidding, cyclists are great too, just a little more, serious) :D :D To anyone who has just started running: Dont be scared to show other runners your progress, be proud of it. Nobody is going to judge you in the running community. They will support you, give advice if needed, and be just happy that you are being active. I wish I knew that when I started.
Agree 100% with my kofuzi/Strava friend Jana--a perfect example of “meeting” someone from another part of the world and being able to share our running experiences.
Even for avid runner.Most of them still struggle to start their day run especially in the morning.It need discipline & right mindset.Think of running as your therapy for your mind & body.
life happened and i had 2 months break. my concern is not about building the habit but about holding myself from doing too much too soon. i'm itching to get back to pre break mileage 😅
Man watching your video is bringing me back to the 2019 Chicago Marathon, my favorite running experience yet. Glad to see you back running along the lake 💪
Just got hit by a blizzard up here in Canada. Watching this video for motivation lol 🥺 Definitely agree with the community aspect! Was a huge motivator to have my friends running with me during the course of this pandemic. Even though it wasn't in-person, we used Strava to encourage and push each other on! Started running in March and still going at it (though less frequently because of the weather)
Love these tips! Used to be big into running from different sports growing up, plus military training. I’m excited to get back into this form of fitness. Thank you!
I'm not sure I have come into the running community. I started running in July as it appealed to me in that it could be done solo. I am working on my first event (virtually) with @Believe in the Run Winter Grit. I'm on pace for 150 in Jan after signing up for the 75. I didn't think I would pass 100 but participating with other competitors on the 'Gram has made me kind of feel like I'm starting to interact with the community. Because everything has been virtual or through watching videos like this, I feel like I understand and enjoy the community, but am on the outside looking in. I am hoping that changes when I am comfortable enough with the pandemic status to start trying to run with others.
You certainly have come into the running community. This is the only way we’ve all been able to do it during the pandemic. Congrats on surpassing your Grit goal by 100%!
I just started training for my first marathon that’ll be in November. I’ve never ran more than 3 miles in my life. This has been a goal of mine for years now, so I said to myself “why not this year?”
6 months away after an injury, im just dreaded to run again.. that thoughts of not being able to run like previously is irritating.. since last week, just making a point now to do a 45min run every other day wh8le making sure i keep my heart rate in zone 2.😅
I'm in the exact same boat. Got injured last June and had to stop completely until late December. Just starting again and feeling my lungs during what used to be "easy" pace is so frustrating. But that's just the way things are now. They'll get better in time. Keep grinding away, best of luck!
@@maxschweitzer5137 another one here still in injury since September. Itbs and despite resting, rolling, strengthening I just can’t get back to anywhere near my previous fitness. Beforehand 7 miles a day was fine. Now if I do 2 miles I end up in immense pain on the side of my kneecap. Frustrating is an understatement
Funny how I used to watch all your vids looking at shoes and following your progress all while running 40-50mi a week. Now I am back after not running for over a year and gaining a ton of weight. Its hard to run 2mi now... much progress to be made.
i went to a podiatrist for foot pain and then discovered Kofuzi....that was a year and a half ago and I am happily running most days at 58 years of age after a 15 year layoff (bicycling instead.) Watch Kofuzi's year end "best Shoe" videos too.
Great video Mike! All good advice. I re-started running at the start of lockdown last year. I was about 20kg overweight. I did the couch to 5k to get me going again. It was really difficult but I stuck with it Gradually built up from there and did over 80km last week which I'm super proud of. Best bit of advice for new runners.... Subscribe to this channel 😄
I started running from the end week of July 2020 while everybody got to start bicycling.. i choosed running instead ( because its so much accessible for me too ) I dont know whether im good at this or not.. whether my posture is good enough or not.. i just run it.. i dont have ( yet maybe ) a fancy watch to track all my running stuffs.. i always done it by feel.. but honestly to even keep my breath steady is just been a quite struggling 😂
I've started running for about 3 weeks now and it feels great to just be outside and moving. I think my biggest hurdle right now is to push through the calf burning sensation during the run. Don't have any injuries and others have told me that they all went through the same phase until you just get use to the calf burn. Do you have any advise as to this "issue?"
You don't get used to sore calves, they just get more conditioned. If they are super tight, take an extra day off. Soreness is your body telling you that it needs more recovery. Run then get sore then take as many days off as you need then run again then repeat. As an "intermediate runner" I don't get sore on my slow days, but fast days are brutal. If I don't recover in time for my next run I take the day off. We are all doing this for exercise/fun and this method has kept me injury free (knock on wood). Long story short, run when your body is fresh. As your running develops you will learn what your body can handle when you aren't feeling 100%. Hope this helps!
@Toothpick Samurai a proper pre/post run stretch may help in addition to proper hydration and rest. A good strengthening stretch for ankles, calves and heels is: 1) Use stairs or a block of some sort as a platform for your forefoot. 2) Starting position on your toes. 3) Slowly lower yourself so your heels are at a full stretch. Hold for 5-10 seconds. 4) Raise to your toes. 5) Repeat 5-10 times, 3sets. Dynamic stretching goes a long way. I suffer from very tight tendons and muscles, so my stretching and warm-up is absolutely necessary for maintaining flexibility as well as warding off injuries. Last thing I would add is try not to “heel crash” too much. A decent midfoot strike goes a long way. I trust this’ll help. ✌🏽🖤🏃🏽♂️
@@NYchalktalk Thanks so much! That really puts my mind at ease because I keep thinking I'm doing something wrong. I try to run every other day, but like you said, it could just be I'm not giving my sore areas enough time to recover. Thanks again
@@sneakerprofiler Appreciate it! Gonna give it a try before my next run. As for midfoot striking, I'm honestly still trying to work on it as much as possible because like you guessed, when I'm not focusing on how my foot lands (or form in general), I end up heel striking, especially when I start getting tired. Good thing is I figured out the cause was because I wasn't leaning enough forward during the run, so I'm working on fixing that. Do you have any tips for midfoot striking? Thanks again!
@@toothpicksamurai1251 most runners, at some point in their running life, were heel strikers 'cos it's the most effective way to walk (heel-toe). Don't beat yourself up for being human 🙂 The best time to practice [not] heel striking is when you're running at a slow pace. You're less likely to cause other injuries then. This will be especially effective if you have hilly areas near you. It's a lot more natural while running uphill. Plus, you really need to focus avoiding the dreaded heel strike while running downhill. I would even say to get to your toes from time-to-time. It'll become habit over time (at least 60 straight days). But don't beat yourself up when you lapse. Running is fun. Keep it that way 👍🏽 I trust this helps. ✌🏽🖤🏃🏽♂️
thank you for this sir Kofuzi i needed this... i hope you check where to land cuz my shoes does burn the rubber on my ulrtaboost at the lower part of my shoe
Most important thing is consistency. Getting out of the door is 80% of the struggle - if you accomplish that then you're farther along than you think.
.... and doing more than most other people.
Very true. I always open the door take one step outside then walk back in knowing that i've already done 80% of my workout !
@@ifonly4486 comedian?
@@HowIsThat69 Just trying to lighten up the mood a bit. Sorry mr 69
This is true. 😂👍
If you make running FUN it’ll be a positive habit. This may include: running in the AM (sunrise), a new pair of shoes, LED gear, a club or online community, roads by your home or destination running. Variety is key. Smile & wave.
ScottyB a LED gear expert!
Yep and getting talked in to crazy stuff by Iness.. lol 🤣🤣🤣
ScottyB says it right. Keep it fun in whatever ways work for you.
Hello , wave wave, smile smile
I am probably the least likely runner.
For the first 54 years of my life, I hated running.
Then in 2016, I was diagnosed with myriad of diseases, chiefly rheumatoid arthritis, muscle atrophy, osteopenia, wedged lower spine, anemia, abnormal CBC, etc. I figured my life would not last very long. Depression set in, along with already lingering anxiety. Daily movement was very difficult and painful.
My doctors and chiropractor warned me to be gentle with my movements. At one point I was seeing my chiropractor every week if not twice a week for pain from my protruding lower spine. I looked and felt like an 80-year-old man
One day, I saw an article in my Twitter feed about a study on how walking in nature regularly improves mental and emotional health. I thought what the heck, I would give it a try in my nearby Coyote Hills Park.
I showed up at 5am in summer of 2019 every morning in the park. I walked 4 weeks straight for 30 minutes to an hour every day.
It was painful for me to walk for so long but I push myself. I remember my chiropractor told me my spine is not stable enough for me to do vigorous exercises. I felt the pain in my spine during the walks, fearing it might collapse any time and I would have to call my wife to pick me up.
Miracle happened at the end of 4 weeks. One morning, it was very cold in the park and I was not not prepared for the low temperature. I was just half a mile into my walk. I knew I must warm up my body or I would have to go home. To counter the cold, I began to jog.
I was shocked that my back was not hurting when I started jogging. Walking in the Hills for 4 weeks straight had helped build up some back muscles! Delight I kept on jogging until I finished my second half a mile.
Since then, I raced my first 5K in 2019, 10K in 2020, and self-imposed half marathon in 2020 and 2021.
Many times I would run with tears in my eyes, because I was so grateful that running could turn my life around. Or shall I say running and immersing in nature help me rediscover myself.
The running community is filled with inspiring stories. I love watching athletes overcoming their adversity and help others improve their life.
I’m thankful for this channel. It’s filled with positive mental attitude and spirit of sharing.
Incredible story. Keep on keepin' on!
@@user-gj7tc6gt2p Thank you 🙏 I will. That’s my promise to myself. My wife was not a runner for the first 50 years of her life. She saw how I made progress and improvement. She now runs 5K on weekdays and 10K on weekends. It’s my work to spread the message and inspire more people, old and young.
Yes, like Mike says, do not worry about getting any gear, or kit, if that is holding you back, go out in your Crocs and just walk. No one cares what latest gear you have. And then slowly research into it. Honestly, a lot of that takes some trial and error. Most of us cannot run right out and get the latest Supershoes. Enjoy your process and come here and watch Mike, he will never do you wrong.
I go out to run to escape from the environment inside my house. It's the only thing that now helps me not loose my mind.
2023. TRUTH.
I started running 3 years ago as an easy way of stepping away from things and reclaiming some "me time". Even though I only run by myself, I still enjoy seeing the Saturday morning regulars around my neighborhood. And the feeling of community at races is amazing.
Always remember your Mile is your mile. No matter the day, your speed or your shoes. Its all about the mind,body and soul staying healthy. Welcome one and all. 😁❤👍🏾 #yourmileisyourmile.
I’m a solo runner, and generally a curmudgeon, I run by myself but generally find the connections on Strava to be nice and encouraging. Form the goals early and use the habits to achieve!
The running community is awesome. So much encouragement & helpful advice, whether that be as a beginner or experienced runner. Big love to you all✌🏻
100% agree with the concept of time, not distance to get started. Minutes stack up faster than miles, and that can be a huge confidence booster.
I got into running because of my dad.
My dad suffered a stroke when I was still in high school. His work mostly depends on his health since he was a mechanic and suffering a stroke was just hard to recover from. Luckily he was an avid cyclist before but he felt like he wasn't getting into shape quick enough so he got into running a year after his stroke.
It did help him recover faster as he regained his strength back as well as his feeling. He would always join fun runs and occasionally run a short distance trail route.
I got into the running scene mostly because of my dad. He's currently sidelined due to a knee injury but was slowly getting back before the pandemic happened.
Hopefully we log some miles again when the pandemic slowly disappears.
Thank you for putting this out as I'm also trying to get myself to go back to running. Much love you always!!!
Good luck. that’s a touching story.
I started running to lose the last of 40 pounds after walking for almost a year. Since then I have become a marathoner and fellow running UA-camr! You have been an inspiration since the start! Keep pushing brother!
You walked for almost a year? I'm usually tired after a couple of hours. Kudos dude!!
Great trajectory. I always walked and hiked a lot. We got a treadmill when we lived in Ohio so we could do that in winter, but I soon found it was easier to run. Or my body just wanted to run, and that was about 11 years ago. Like you I hit the marathon distance in late 2019! I’d always said I thought the idea of a marathon was crazy but I caught the bug when challenged to do one.
Great advice and encouragement! I started running 8 years ago at age 52 with a run/walk plan that began with 1 minute running/6 minutes walking for 30 minutes or so at lunchtime and built up over 8 weeks to 20 or 30 minutes running continuously. I could barely run the 1 minute at the start and it took me 12 weeks instead of 8, but I eventually got up to 30 minutes non-stop running. The reason I started was partly to get in better shape after having back problems and gaining some weight but it was also because it seemed like almost everyone at my workplace was into fitness of some kind, some running, some cycling, some yoga (which was more my speed and I started first!) and others. So it was community that got me going and consistency of going out every day that kept me going. I ran just for fun and fitness for 5 years before running my first group race and really enjoyed the community and fun spirit of it, so that has really encouraged me to go further and hoping to run my first 1/2 marathon (virtual) in 2 weeks!
What a great story! Good luck on your race!
I started my running journey years ago to get ready for military basic training. I've been consistently running ever since and people are always seeking me out to tag along. It's an awesome team building dynamic.
Going on a long run with someone is such a great way to really connect
I started running and, like a lot of runners, started talking about running a lot. Once that happened, the running community seemed to just appear. I didn't have to find or join them - they found me!
Everyone complains about shoe weight in the ultraboosts, but I started running in an old pair of huaraches. Prob 1500+ miles on them from walking when I started jogging in them, and they were over 13 oz in a men's size 8.5. Good enough to get me started, but then I found all the shoetubers. =)
I started running maybe around 6 years ago. Did my first marathon one year later after that. After that I did two more marathons before *BAM* got into a car accident.
Recovery from that accident was just less than 2 months but to restart running was difficult. More because of laziness and due to other distractions. Now I'm restarting to run. Have done three half marathons so far now. Slow and steady.
It was actually watching your videos that got me started running and I thank you for that.
Habit is king. If I knew when I started 10 years ago it would have been a smoother ride 😅
I started running since 2018. at the beginning I ran on treadmill at gem. I loved it so much.
But, I suffered from (Herniated disc) last 4 months ago. when I knew that, I still remember how I cried hard because that will perhaps prevent me from those amazing feelings when I complete my 5k run ☹️ forever. Nevertheless I still watch videos, follow famous runners on UA-cam like you. I wish I could run again one day.
I've been a competitive runner for more than 50 years and have had to take a couple of long breaks because of injury. (torn quad & torn hamstring) So I've had to start from scratch too. I admit it was hard to let go of my ego and not try to run at my former pace or the same number of miles. I had to start with 2-3 runs a week run at a real easy pace. I found that after a couple of months I could run at a little faster pace with the same effort and that continued. Even at age 66, I still have to remind myself to be patient and have real recovery days. I would also suggest that you remember that even if you only run once a week or if your runs are slower than you like, YOU ARE STILL A RUNNER ! One final suggestion-if you find your interest flagging-watch Kafuzi, the Ginger Runner or other youtube channels to get your psyche back or get inspired to buy some new shoes. All the best.
Started with the Nike Run App and its “Guided runs”. Grab a pair of headphones/earbuds and the in-ear coaching is so helpful and motivating. Twisting the door knob is the hardest part of the run, at least in the beginning. P.S. You are a great ambassador and a worthy representative of the running community to the masses, thank you.
A great tip with the guided runs! will definitely help make the time go faster
The couch to 5k app is a really great place to start. I genuinely couldn't run past a minute when I started and now jog regularly and steadily for half an hour. I did get an injury but just got back to the programme after I recovered. Good luck to anyone starting to run. It's daunting but worth it.
The video has an awesome timing for me as I'm restarting my running after having the COVID that's out there. At the end of my (planned) two weeks recovery pause I got it and it stopped me for a month. Now when it's gone I'm slowly trying to get back to my previous times and distances. After 4 easy and slow runs I must say, those previous times and distances don't mean a thing as the joy is there and believe me, it was there, the pure joy of being able to run. With the patience, results will be there. Thanks for a great vid, cheers from Europe!
Good luck for a full recovery
@@Martha-fluterunner thanks a lot, appreciated 🙏
I will re-start running on this friday since i had covid-19 2 weeks ago, i tried walk first yesterday for 20minutes, i felt my breath still ok. Cheers from Jakarta, Indonesia.
All good tips! Joining Strava, following other runners, joining livestreams (like Kofuzi’s) are ways that I have have become engaged with the running community.
Ditto to another one of my Kofuzi/Strava buddies!
First job out of college, a co-worker convinced me to go on lunch runs with a few from the office. Was inconsistent with it for 10 years but for the past 3+ years have committed to it and love it. Running has helped me lose 45 lbs, find peace in running trails, spend more time outside, get away from the computer and desk from time to time. Agree that consistency and community are key. Don't force it just because you see someone else doing it (whether it is time, speed, etc). Do what works for you and enjoy the heck out of it!
Great video. When I was young, I was fortunate to live in the same community as Carl and Carol Lewis. I joined their parents track club when I was in middle school. It was amazing! I have been running with clubs on and off throughout my life because of that experience early on. Thanks for the tips. Good reminders for all of us!
Great points made here!
I got into “the running community” by following runners on IG and interacting with them, finding & following UA-cam running accounts, and Facebook groups as well. I find that mostly we’re a welcoming bunch.
Kofuzi gave me the motivation to run more and more consistenly. Running has made my life so much better...and the livestreams at 22h Berlin time are always highly entertaining + great tipps and kinda family feeling...
Great video. I started running and it feels so good to escape from reality.
Time and not distance is something that is necessary when you start and it’s important to keep in mind even after you have been doing it for a while. I might add one additional thing and that’s grab a running book. Our videos and articles can be great for a quick shot of info, but grabbing a book like Jack Daniels Running Formula that has a cohesive plan will help save you time. You can build and explore from there 💪🏾
Good video for new runners. It helps to have a goal too, like you want to run a half marathon, run a full marathon, run certain time in the marathon. Also review data and having mini targets, maybe you cant run 1:30 in the half now, so target something you can and as Kofuzi said in the video -track your progress.
That is exactly how I started. Walking 5 days a week for 30 min. Then after a month I was going for a Friday 5km. And by the 2nd month I was running 6 days a week. Consistency is key here. Now get out there and start your own journey You can definitely do it. 💪🏼
Hey Luis-I started as an active walker/hiker for many years who didn’t know until late that running was in my blood. I agree consistency is key. I’d rather use the word consistency than discipline; much more inviting. I think it’s another way of paraphrasing those comments talking about creating a habit that makes you want to continue because it rewards you with feeling fit and strong.
@@Martha-fluterunner I played Baseball and basketball since I was 6 years old till 2019. Wasn’t getting that joy that I used to have. After some health issues and not enough physical activity, decided to start running. And like I said in the other comments that is how it all started. And since my competitive side hasn’t changed, I push myself every day to get better at this. Saludos Martha, a seguir adelante 🏃🏻
@@Martha-fluterunner I played Basketball and Baseball since I was 6 years old. In 2019 I decided to give running a chance. Should have listened to my university trainers and doctors when they told me to change from basketball to track in my sophomore year. They told me I had the speed, but I can’t go to the past now, so I have to make the most of it from now on. Buenas Noches Martha and Lev 👋🏼👋🏼🎻🎻
I started coming to the Kofuzi Livestream at 4:00PM EST daily. Awesome way to feel like part of a running community.
YWGO Mark, my Ko-Buddy!
I'm mostly a cyclist and occasionally walk a few miles a week. After a 40 year hiatus, I resumed running in October 2020, mostly to give my neck and shoulder injuries time to heal and take a break from the bike riding position. And I was annoyed at some hip and lower back pain on longer walks, beyond 3 miles, which had no joint or skeletal problems -- full body skeletal imaging showed no injuries or joint degradation below the waist. So I started with the same adidas Daily 2 shoes I'd been walking in for a year. I'd jog 50 yards, walk 50-100 yards, repeat. After a few weeks the hip and lower back pain eased up. (Lots of home PT as well, including using percussion massagers.)
When I was able to jog a mile I decided to get some shoes with a bit more support, a pair of adidas EQT Gazelles for $20 at a discount store. Now I have three more pair of adidas running shoes, including the Solar Boost and Adizero Prime. I'm not an adidas fanboy, but I have very narrow feet, A/B width, and adidas tend to fit me better than the usual Nike, New Balance and Reebok models I've tried locally. I still usually add a thin ProFoot Miracle insole, usually trimmed to support the arch and heel without crowding the toe box. Now I'm up to jogging 4 miles of my usual 5-6 mile route, warming up and cooling down with walking. Soon I'll tackle a longer route along my usual route, working toward 10 miles.
At last! Glad you're encouraging people to just get started and worry about the gear once they've got the habit! Tired of hearing everyone else going on about getting proper shoes etc. first. That's a sure fire way of putting people off. We started running on our lunchtime walks, just trying to beat our best time, while wearing normal shoes and jeans. Ok, we looked a bit mad...
Great tips for those getting into or re-joining the habit!
Happy kilometres everyone!
Great video. I stated running when it wasn't cool for black women to run. Now I run with Black Girls Run. It's really cool to share something you love with a group of like minded women. I agree, it's a very welcoming community.
Having a daily goal is also very important for anyone starting in the sport. Going out the door not knowing what you are going to do can lead you to perform poorly, shortening your run and lastly giving up.
Focusing on time rather distance is a very good advice, I'm a beginner, while ago i couldn't run 5k, i ran my first half marathon last week, all i did is to build running time slowly 👍
Will do (probably) next year... Just got my ATFL surgery last December... 😔
Ah the old Chicago background brings back good memories
running means so much i have been doing it 40 plus years , but every run is different and special , even on the same routes , Kofuzi s advice is so true get out there for a specific time period and do not set any goals at first that can discourage you , then learn your approach that will motivate you to do it daily , if you can go on a journey in your mindset along with your body it never gets tired
A great perspective
Absolutely reassuring,I have run for 3 years,I need to break my one year break.
I want to walk along my favourite route in 7 hrs,thank guys for being hear .
you got this
I am just getting back into running , i know all the advice that was given but it's just good to hear it again for motivation.
Thanks for the advice. I used to run religiously but life got in the way. I need to get into this again and once I do I am sure I will be fine. Have to remember your advice to start little and often.
Garmin Connect is an easy app to use also. Great video! "You've got to start some time and best time to start is now". Love it Kofuzi!
Gteat video! My only comnent is to make sure the distance/time is easy (just do it multiple times a week), or you won't keep it up...because you'll dread - and quit - it if speed/distance is not in your "wheelhouse"
Always enjoy your content Kofuzi. I ran 300 miles in 2020 by July then totally lost the habit. I'm restarting again this year. Glad to be apart of this community 💪
welcome back!
i have a lot of respect for kofuzi and his contents that he produces and provides for us on his channel.
As a younger person who doesn't look unfit, but couldn't run a 5k at all just 6 months ago i always felt insecure being so slow as a young person who didn't have an "excuse" to be slow, but I realized that most runners are just focused on their own runs and that good runners have days where they're running slower so if they do even think about you running slow they'll just assume you're doing an easy day or a long run and just be happy that people are enjoying running
this is literally me! Been to the gym for 7 years just building muscle and wasn't even able to run more than 5k without horrible pain...
I feel you brother!! every person on the track is faster than me, but I don't care :D
now I'm three months in with just running as slow as possible and am finally able to run 10k without sacrificing my running form too much
You should both know that so many people say the same thing, you are obviously not alone but rather in very big company. Do not get obsessed with speed. If you run, you’re a runner and part of this wonderful community. The other kofuzi fans I’ve gotten to know on both the livestream and in Strava have a huge range of ability, goals, and specifically speed. It has nothing to do with our mutual respect or affection. We have bonded over common interest, a sense of humor, and a similar world view.
Just what I needed, since i stopped running due to the pandemic
I'm the opposite...I restarted during the pandemic!
Interesting how applicable these advices are to lifting as well.
Thanks for the update....glad to hear you are on the mend...stay safe kofuzi. Nice of you to take your girls out to the park.
Strong work Ko! Very nice video and very welcoming. Inspired me to run today!
Earlier this year i decided to do something different other than football in highschool so i decide to join cross country, such a huge change in my life. I love How its all down to the individual. Different goals, different points in there journey and how serious people are. I am now in try outs for track and i have to run a sub 6 minute mile tommorow and i know thats beyond my capability, But im gonna try to have fun with it and try my best to make the track team. 👍
Great advice, returning from an ankle fracture at the moment and its been an excercise in humility and patience.
Slow and steady
@@kofuzi Its hard when moderation is not in your nature - I went from running 6KMs per week to 120KMs p/w in 9 months...... breaking every rule of increasing milege.
It seemed I was getting away with it too...... until I didn't.
Ego Vs. Body - Body wins every time!
#1 has to be study and concentration on form, since regardless of motivation proper form will determine who is able to keep running regularly and benefit the most while doing so. Even walking is an art which requires mindfulness and teaching. Chi Running and Chi Walking are well worth the investment before taking a single step
#2 Ignore everything a major shoe marketing department tells you, as well as the people who work the stores that sell tham, even if they are veteran club runners etc. start off with the most minimalist shoe you can find, and build your foot and ankle strength GRADUALLY. Don’t let a shoe do for you what your feet can (and should) do for themselves.
#3 Curb your enthusiasm, start off slowly by learning how to move, and applying those principles while gradually building fitness. It’s a balance between taking your time yet being consistent. Small, incremental gains are sufficient to maintain and usually increase motivation.
If there was a #4 it would be eat more carbs, beans and whole grains go a long way as is proven by the best known running cultures, and human history in general.
Just the video I needed! Started watching your channel about a year ago and basically when the pandemic started is when I stopped. Starting to feel motivated again thanks to you!
Did you see my comment on this on Seths video? 100% agree. Time is so important to focus on rather than distance. 👌🏼
Great subject!!! 5 minutes a day establishes a foundation of consistency that can be built upon. Once you make and stick to a simple commitment, you will find the time to make a hobby grow.
I don’t have any running friends, as I’m a gym rat. Because of my running progress, I’ve received a lot of support from people who now want to go the hybrid athlete route too and want me to start a lift/run club. I’ve disproven the “running makes you weak” idea at my gym.
Great call on the running with time in mind, rather than distance. So important for all runners to remember that as there are so many variables that affect how far and fast we run in training. Similar to Jordan’s comment, I would recommend reading some books after you’ve built the habit and got the bug. My recommendation is 80/20 Running by Matt Fitzgerald.
I love Strava for the social aspect, like I even made people I can call friends on Strava, and I have never actually met them :)
I wish I knew how awesome the running community is before I started running. And I only realised that last year, when I joined the running channel community on facebook, and started going to your livestreams. Runners are just incredibly nice, much nicer than cyclists (just kidding, cyclists are great too, just a little more, serious) :D :D
To anyone who has just started running: Dont be scared to show other runners your progress, be proud of it. Nobody is going to judge you in the running community. They will support you, give advice if needed, and be just happy that you are being active. I wish I knew that when I started.
Agree 100% with my kofuzi/Strava friend Jana--a perfect example of “meeting” someone from another part of the world and being able to share our running experiences.
Super great tips Kofuzi!!!
I have met a lot of people through running. Facebook running boards have helped me a lot.
Kofuzi, you’re awesome. Thank you.
thanks!
Even for avid runner.Most of them still struggle to start their day run especially in the morning.It need discipline & right mindset.Think of running as your therapy for your mind & body.
Ive taken 3 weeks off and plan to start back Sunday with a 5 mile run.This video was really helpful brother.
Happy running!
Awesome video. Similar to most of you I started running last year. Go out there👟
Nice view. Welcome chicago again ko
life happened and i had 2 months break. my concern is not about building the habit but about holding myself from doing too much too soon. i'm itching to get back to pre break mileage 😅
It’s good to have that awareness. Welcome back to running!
Man watching your video is bringing me back to the 2019 Chicago Marathon, my favorite running experience yet. Glad to see you back running along the lake 💪
Great video Ko! Good advice here and I think this is going to help a lot of people move forward. 👏
Just got hit by a blizzard up here in Canada. Watching this video for motivation lol 🥺
Definitely agree with the community aspect! Was a huge motivator to have my friends running with me during the course of this pandemic. Even though it wasn't in-person, we used Strava to encourage and push each other on! Started running in March and still going at it (though less frequently because of the weather)
Great advice. You hit the best pointers.
I run solo, so I follow TRP, EddBud and kofuzi channels for a community nudge.
✌🏽🖤🏃🏽♂️
thanks for some encouragement and tips you did in this video,iam re starting my running.
The first step is always the hardest. Once you are out the door, then everything falls into place. After a while, it gets easier.
Love these tips! Used to be big into running from different sports growing up, plus military training. I’m excited to get back into this form of fitness. Thank you!
@Kofuzi will love if you make a guide on all kinds of stretchings you do and warm ups etc.
I'm not sure I have come into the running community. I started running in July as it appealed to me in that it could be done solo. I am working on my first event (virtually) with @Believe in the Run Winter Grit. I'm on pace for 150 in Jan after signing up for the 75. I didn't think I would pass 100 but participating with other competitors on the 'Gram has made me kind of feel like I'm starting to interact with the community. Because everything has been virtual or through watching videos like this, I feel like I understand and enjoy the community, but am on the outside looking in. I am hoping that changes when I am comfortable enough with the pandemic status to start trying to run with others.
You certainly have come into the running community. This is the only way we’ve all been able to do it during the pandemic. Congrats on surpassing your Grit goal by 100%!
This is the time where pandemic still prevent any events so that we can rebuild base by doing running habits, easy and enjoyable run.
a great time for base building or getting back to basics
2:20 I have lately done my running just in woolsocks in snow.
I just started training for my first marathon that’ll be in November. I’ve never ran more than 3 miles in my life. This has been a goal of mine for years now, so I said to myself “why not this year?”
that's awesome
Good luck!
6 months away after an injury, im just dreaded to run again.. that thoughts of not being able to run like previously is irritating.. since last week, just making a point now to do a 45min run every other day wh8le making sure i keep my heart rate in zone 2.😅
I'm in the exact same boat. Got injured last June and had to stop completely until late December. Just starting again and feeling my lungs during what used to be "easy" pace is so frustrating. But that's just the way things are now. They'll get better in time. Keep grinding away, best of luck!
@@maxschweitzer5137 another one here still in injury since September. Itbs and despite resting, rolling, strengthening I just can’t get back to anywhere near my previous fitness. Beforehand 7 miles a day was fine. Now if I do 2 miles I end up in immense pain on the side of my kneecap. Frustrating is an understatement
This felt nice that there are actual people that's going thru the same as me! Let's grind it out and hopefully we will meet in some event someday!! 😆😆
Great editing on your channel! I see you use a GoPro8 right, what editing software do you use? Thanks for the motivation to keep us running
Love the running community 😁
Funny how I used to watch all your vids looking at shoes and following your progress all while running 40-50mi a week. Now I am back after not running for over a year and gaining a ton of weight. Its hard to run 2mi now... much progress to be made.
take it one run at a time. you'll be back in no time
i went to a podiatrist for foot pain and then discovered Kofuzi....that was a year and a half ago and I am happily running most days at 58 years of age after a 15 year layoff (bicycling instead.) Watch Kofuzi's year end "best Shoe" videos too.
Great video Mike! All good advice.
I re-started running at the start of lockdown last year. I was about 20kg overweight. I did the couch to 5k to get me going again. It was really difficult but I stuck with it Gradually built up from there and did over 80km last week which I'm super proud of.
Best bit of advice for new runners.... Subscribe to this channel 😄
I started running from the end week of July 2020 while everybody got to start bicycling.. i choosed running instead ( because its so much accessible for me too )
I dont know whether im good at this or not.. whether my posture is good enough or not.. i just run it.. i dont have ( yet maybe ) a fancy watch to track all my running stuffs.. i always done it by feel.. but honestly to even keep my breath steady is just been a quite struggling 😂
I need this.. Kind lost my consistency
I agree. But it just takes one run to lift your enthusiasm again.
Hold the phone, new kofuzi video just posted.
Watching...
Thanks. I'm starting back to running.
welcome back, Pastor Anderson!
I've started running for about 3 weeks now and it feels great to just be outside and moving. I think my biggest hurdle right now is to push through the calf burning sensation during the run. Don't have any injuries and others have told me that they all went through the same phase until you just get use to the calf burn. Do you have any advise as to this "issue?"
You don't get used to sore calves, they just get more conditioned. If they are super tight, take an extra day off. Soreness is your body telling you that it needs more recovery. Run then get sore then take as many days off as you need then run again then repeat. As an "intermediate runner" I don't get sore on my slow days, but fast days are brutal. If I don't recover in time for my next run I take the day off. We are all doing this for exercise/fun and this method has kept me injury free (knock on wood). Long story short, run when your body is fresh. As your running develops you will learn what your body can handle when you aren't feeling 100%. Hope this helps!
@Toothpick Samurai a proper pre/post run stretch may help in addition to proper hydration and rest.
A good strengthening stretch for ankles, calves and heels is:
1) Use stairs or a block of some sort as a platform for your forefoot.
2) Starting position on your toes.
3) Slowly lower yourself so your heels are at a full stretch. Hold for 5-10 seconds.
4) Raise to your toes.
5) Repeat 5-10 times, 3sets.
Dynamic stretching goes a long way. I suffer from very tight tendons and muscles, so my stretching and warm-up is absolutely necessary for maintaining flexibility as well as warding off injuries.
Last thing I would add is try not to “heel crash” too much. A decent midfoot strike goes a long way.
I trust this’ll help.
✌🏽🖤🏃🏽♂️
@@NYchalktalk Thanks so much! That really puts my mind at ease because I keep thinking I'm doing something wrong. I try to run every other day, but like you said, it could just be I'm not giving my sore areas enough time to recover. Thanks again
@@sneakerprofiler Appreciate it! Gonna give it a try before my next run. As for midfoot striking, I'm honestly still trying to work on it as much as possible because like you guessed, when I'm not focusing on how my foot lands (or form in general), I end up heel striking, especially when I start getting tired. Good thing is I figured out the cause was because I wasn't leaning enough forward during the run, so I'm working on fixing that. Do you have any tips for midfoot striking? Thanks again!
@@toothpicksamurai1251 most runners, at some point in their running life, were heel strikers 'cos it's the most effective way to walk (heel-toe). Don't beat yourself up for being human 🙂
The best time to practice [not] heel striking is when you're running at a slow pace. You're less likely to cause other injuries then. This will be especially effective if you have hilly areas near you. It's a lot more natural while running uphill. Plus, you really need to focus avoiding the dreaded heel strike while running downhill. I would even say to get to your toes from time-to-time. It'll become habit over time (at least 60 straight days). But don't beat yourself up when you lapse. Running is fun. Keep it that way 👍🏽
I trust this helps.
✌🏽🖤🏃🏽♂️
Great tips.Thanks.
It makes me sad that the path projects is out of my size for the Kofuzi shirt and other gear too
I have been running on and off since 2014, first because of escapism. I'd love to be in a run club, though 😢
i met a lot of friends from different run clubs in l.a
I haven’t experienced it myself, but I get the sense that the club running scene is real strong out there
thank you for this sir Kofuzi i needed this... i hope you check where to land cuz my shoes does burn the rubber on my ulrtaboost at the lower part of my shoe
I'm glad it was helpful!
@@kofuzi well its thanks to you i got back to running and walking again
What if you Achilles tendon issues, maybe stress fractures and bad ankles?