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Thank you for this. I've used foam rollers for years. But the mini massager looks great for big and small muscle groups.

You just had to ruin a perfectly good video. It's FOOTBALL ya bloody old wanker. 😡😡🤬🤬🤬

Thank you, Ralph! Another timely video! I recently discovered my plantar fasciitis is helped by stretching not only my calves but my glutes and hip flexors as well…then I added rolling my calves on top of the stretching and wow! It really made a dramatic difference. I imagine the products you showed could be very useful in releasing the tightness in all those muscles that are affecting my feet.

Thank you for this video. God bless you richly. Have a great day.

Good tips! This is a serious problem for me. I'm reintroducing long runs, 40 years after my "glory days" (1:18 half marathon) and the right pace is unbelievably slow. So when I do 12k (woo!) aiming for a flat pace, I usually have to take a walk break on the way back. It's a humbling experience and I am not good at humble when it comes to running :).

I connect my Garmin fr245m with Apple air buds. Set the alerts for pace and hr. Lets me know exactly what my numbers are without the need to look at my watch.

As always, good info Ralph.

It is very difficult to breathe rhythmically when running - and also be conversational - for me , it's one or the other but not both :(

Thank you for your valuable information you’re an inspiration as a senior runner. I’d say I’m an active man of 71. I attend the gym, walk/hike or bike most days. Nothing extreme but consistent. I’m aiming to run again and listening to your advice might help me run without injuries. Thank you.

Thank you again for the helpful tips!

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Thank you for the informative video! Very simple & direct, just purchased a Garmin hrm pro

Thanks, I am getting back into running using the run/walk method after a long hiatus due to injury. I am looking forward to when I can run trails again but have been wondering about this.

I love movement by dave he has a 10 min flexibility routine on his channel that I like to do after running.

Hi Ralph.. I just wanted to share that I ran my first 1/2 marathon yesterday and used the RWR method I first learned about from you! I ran 4 minutes and walked 1. Finished in 2:12:10. Thanks for your videos... I'm always learning from you!

I like this approach. Not knowing there is a name to it, I probably found myself doing faster interval runs earlier in the season. As my stamina improved, I then working on endurance through longer runs. I also apply this thought to swimming. I may do a 500 warmup, but follow up with a series of 10x50’s, which helps to improve my pace for the next series of longer swims.

It is an estimate - a watch has no way of knowning how much you sweat -we are all very different in that regard. Me personal - usually a 10 mile run for me would at least cost me 2 kg on the scale if i dont drink anything - i weigh myself often before and after runs, to get an idea of how much i should try drink.. I do hope that garmin in the futire maybe could get this fucntion smarter, and combine it with is own scale, and ask you to measrue you before and after som runs to make these numbers meaningfull...

Garmin presumably doesn’t account for the 563ml water drunk, so if you do, the numbers are very close, ie 2115 vs 2179, less than the error from your scales.

That was a very interesting video. I don’t have a fitness watch like a Garmin but I think I could have a lot of fun doing experiments like yours with the metrics. I might have to ask dad for something like that for Christmas. 😊

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Can you make a video on how to operate it???

I am in Texas and the roads and sidewalk are concrete. It is almost impossible to find a good park with a trail. Very hard for marathon training!!!

What do you think about the theory that too many VO2 max intervals too soon will lead to peaking too early? If true, could that lead to an early peak with reverse periodization? I have read sources that believe that early intervals will lead to bad race outcomes because of early peaking. If anyone wants to comment on that, I would love to hear some other opinions. I definitely believe in early speed training even with a normal training periodization.

We can not forget strength training to prevent injuries. I did intervals after a long run and was injured. Going to fast. Strength training is important to make us stronger. I learned this. Thank you for your videos. God bless you richly.

Another great video.

Thank you so much , do have a Strava ?

Great information, well-organized and presented. And very helpful for me personally as I’m getting back into running now that the weather is cooling off. I don’t have too much time if I’m going to try a race for the first time.

Never heard that term, very Interesting. Describes what I have been doing this last 18 months - as I wanted to focus on 5 and 10km events. I felt that focusing on raising my aerobic base with long slow distance (as I did when starting out 40 years ago) was a route to injury at my 70 yrs. So intervals and hills and gym focus, and only now feeling ready to do more time on feet with longer runs. Non-runners (and runners) always ask how far I have run, when mentioning I've been for a run. It seems that some people only judge how serious you are as a runner by the length of your run😅😅😅 anyone always get asked the same question?

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I did the Best of The West Marathon in Ravena OH 2 days ago! I also had a cramp in the same spot but also in my calf and it radiated to the inner thigh area 😢 that hurt so so bad!! 😅I was able to finish though but that definitely stopped me in my tracks! Thanks for the video!

"discomfort is part of the process" ... I'm going to print a T-Shirt with these words 👕😁

I appreciate your channel… I’m 55 and have been running for about 10 years. Your content is real and relatable for this ageless runner. I struggle with rest and recovery… any tips?

Sometimes to get through a long run, i do an out and back, but make myself go an extrz 5 mins to the turn point. Its a lovely feeling being on the home run. Plus I have the option of stopping when I reach the full time planned, and giving myself the reward of walking the last bit back to the start, which to get back home is for me up a steep hill. 😊 Or keep going to where you started and you get the win of having run an extra 10 mins - yeay. Good note to finish on.🤗🤗

Run outdoors through the Winter. Then, see how much stronger you feel both mentally and physically in the Spring.

As we used to say in the Infantry, "Embrace the suck". And, "If it ain't rainin, we ain't trainin".

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Thanks, again, for your great content. I definitely break my run into segments in my mind, but I'll try some of these other tips. I need to work on letting my mind wander rather than thinking about how long it is until I finish the run.

Mentale Resilienz ist ganz wichtig fürs Laufen, danke für die guten Tipps 👏. Meine Technik ist ganz banal, aber hilft mir: ich zähle (im Geist) entweder 1,2,3,4...wenn ich langsam laufe und 1 bis 10, immer wiederholend, wenn ich mal eine schnellere Einheit einbaue. Klingt langweilig, aber für mich ist es gut. 😎

Good job! Why wear the emergency beacon //

I understand the idea behind 80/20. But what is about the times of the "other" zones? it is not lost time, I know but how to plan? a constructed example : my total times in zones of the last run HF: 5 4 3 2 1 5min 4min 3min 2min 1min gives a sum=15min run in total so I count 4min for my 20-board and 2min to my 80-board. ok, so far so good but what about 5min in HF5? and the 3min in HF3 und the 1min in HF1? 50/50 for up/down HFzone? 5min=HF5 gives me a +2min30sec for HF4 or 33/66....? 5min=HF5 gives an additional 3:20min for HF4? ( 2/3 * 5min ) and so on ... What's your idea about the counting/collecting these "other" minutes? I'm looking forward to hear your idea about this 💡 🙏🏻

I typically run 50 laps around my local track. It's mind numbingly boring, but easier on my body. Music makes it more enjoyable. I ran a half marathon yesterday without music. It was OK, but I missed my music.

Thanks for the video, Ralph. I, too, like to run without music sometimes. I like to do portions of my long runs without music as a form of mental training, as well as a reward. For example, 8 out of 13 miles without music knowing that I will get to listen to my favorite songs the last 5 miles. This gives me something to look forward to, and it motivates me to reach my destination. I also noticed that I run close to even paces without music because I am more focused and count my steps. I always enjoy your videos. Keep them coming, and happy running.

No thanks, my mind keeps playing the same song over and over and over lol

I have not run with ear buds for a few years now. I find running therapy, it's thinking and listening to nature. However, when I did run I had the over the ear things, so I think I'm another old guy in alignment.

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I don't know .... listening to 60's music ( Peter, Paul & Mary..... Simon & Garfunkel ... etc., so relaxing/meditative, helps me "tune out" the noise of the world.

Traffic is too loud and the music covers the miserable noise pollution.

The 10 days advice seems excellent, I think I am going to try it.

Just done Chris Dorners 30 mins Mobility at Home - Loosen Up! If you search for that. A really good one before a run. She almost has too many videos so you have to watch or try to find ones you like. I would start with her playlist of 30 day mobility challenge to build up. Some are only 10 mins! She really nags, I mean promotes, the importance of mobility😅

Thank you, that all makes perfect sense. In other areas of life, I like the 2/3 rule (from ancient China). When sick or tired, I flip the ratio and use 1/3, saving 2/3 for getting better. Maybe that will work with running?